Fabulous50s Blog

Exercises to avoid doing For Women Over 50 (And What To Do Instead)

Regular exercise is essential for healthy ageing. Not only will it help you look and feel younger for longer, but it also does wonders for your overall health!

Exercise increases bone density, helps to regulate hormones, soothes menopausal symptoms, and combats age-related muscle mass.

However, exercise does carry with it some inherent risks and if you are prone to injury while exercising, there are some specific exercises that women over 50 should avoid. Let’s take a closer look!

Sit-Ups

If you want tight abs without all that flab, then skip sit-ups. Focusing on a small area of your muscles isn’t enough – especially most women over 50 tend to rely on momentum and their neck and back muscles, rather than their abdominal muscles.

To avoid injuring yourself without seeing results, you first need to focus on cardio and nutrition to burn fat. Then, concentrate on exercises that specifically strengthen your core, such as planking.

Standing Side Bends

Although ‘renowned’ as a simple way to get rid of fat, standing side bends are more effort than they’re worth. It’s incredibly easy to strain your back, as you’re likely to bend too far.

Russian twists are an excellent way to isolate and target your obliques. Start with a light weight, even a water ball, to add some resistance. Then, you can intensify it by using a medicine ball.

Donkey Kicks

Donkey kicks may seem like a simple, effective booty-building exercise for women over 50. However, they’re incredibly easy to do incorrectly and injure yourself. We tend to rely on momentum from our lower back muscles – which in this exercise, are unsupported as it is. You’ll likely notice that your lower back is taking all the strain, while your glutes are ignored.

Rather, try step-ups instead. Although you will be stepping up to a step various times on each leg, you can adjust the height to avoid knee strain.

If you avoid these exercises, you’ll be able to tighten up and reveal your inner goddess without hurting yourself or wasting time on ineffective exercises.

In fact, I have delved into years of research and self-experimentation to find out which exercises work best for women over 50. Not only fitness, but I’ve also learned incredible beauty, health and nutrition, fashion, and lifestyle secrets along the way that I share with women like you.

If you’d like to learn how to love yourself in all your fifty-something glory, visit Fabulous50s today!

Related Tag: Cardio for Women Over 50

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

About Author

Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>
Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>

One Response

  1. I’m concerned about doing the Asian squats that you do, where hyperflexion of my knees can cause pain and aggravation of my preexisting arthritis. What do you suggest?

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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If attached, information provided in the videos is of a general nature only and for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.

Thank you so much xxx