Older women often feel intimidated by the idea of strength training, especially weightlifting. Many assume it’s not safe to start lifting weights beyond a certain age. The reality is that weightlifting for women over 50 is one of the best ways to stay strong, healthy, and independent.
Lifting weights—and all forms of strength training—offer a range of health benefits. It can increase your muscle mass and bone density, improve your balance and coordination, and support your everyday mobility. It can also give you a confidence boost. A study of female powerlifters age 50+ found that lifting weights was associated with positive body image.
With the right gym gear for women—like a pair of high-quality weightlifting grips—and a focus on safety, you can start reaping the benefits of strength training for women over 50.
Below, we’ll dive into why strength training is so helpful as you age. We’ll also touch on how hormonal changes and age-related muscle loss can impact your body. Finally, we’ll offer practical tips on how to build muscle after 50 to help you feel empowered, resilient, and confident.
Strength training, also known as resistance training, is any exercise that involves working your muscles against resistance. This resistance can come from dumbbells, weight machines at the gym, resistance bands, or even your own body weight.
Weightlifting is one of the most popular and effective types of strength training. It involves using dumbbells, barbells, and other equipment to target specific muscle groups. Getting stronger is just one benefit of strength training. It also supports bone density, balance, and overall physical health, making it an excellent choice for people of all ages, including men and women over 50.
Both men and women involuntarily lose muscle mass with age. It’s called sarcopenia, and it can start as early as age 30. For women, changes in estrogen levels during perimenopause and menopause can accelerate muscle loss.
But while hormonal shifts can make building muscle after 50 more challenging for women, it’s absolutely worth the effort. Strength training is a powerful tool for counteracting the effects of aging.
Weightlifting is one form of strength training, but you don’t have to lift heavy weights. Even lighter-weight exercises with dumbbells and weight machines can help you build muscle and feel stronger. The bottom line: Strength training is a pathway to vitality, resilience, and confidence in every decade of life.
If you’re convinced resistance training can help you stay leaner, stronger, and more confident but aren’t sure where to begin, here are some tips.
Joining a strength training group specifically for older women is a great way to start your journey into weightlifting, especially if you feel hesitant about stepping into the weights section on your own. Being around other women—especially those in your age group—just feels less intimidating.
Research shows that exercising in groups can boost motivation and make you more likely to stick with a fitness routine. And working alongside other women who are also new to strength training means you’ll all be learning together and can support one other.
When it comes to lifting weights, form is everything. Whether you’re doing bicep curls or chest presses, good form can help you avoid common injuries and maximize each workout. A proper squat, for example, isn’t just bending your knees. It involves engaging your core, keeping your chest up, and lowering yourself slowly and steadily, ensuring your knees are over—not in front of—your ankles.
Starting with a strong foundation will help you feel confident and see progress faster. It’s always better to lift a little lighter with perfect form than to jump into heavy weights with shaky technique. Consider working with a personal trainer or attending beginner classes to learn the correct form for each exercise.
Having the right tools can help you get the most out of each workout. Quality gear—like a good pair of weightlifting grips—help you focus on your form and get the most out of every move. Think of it like adding a little extra confidence to your workout—every bit helps as you get stronger.
Designed with proprietary no-slip material and built-in safety features, Versa Gripps feature a versatile design that lets you quickly switch from pushing to pulling exercises. And with built-in arch support and a quick-release safety feature, Versa Gripps help reduce your risk of injury. This is especially helpful for new weightlifters or those with grip issues. Investing in quality gear can help keep you safe during workouts.
Starting light is key to building strength safely. If you’re working on bicep curls, for instance, try starting with 2-, 3-, or 5-pound weights. Focus on the movement itself—lifting slowly, pausing, and then lowering with control.
As you feel more comfortable, you can start to add a bit more weight. Gradually moving up, even if it’s just by a pound or two, helps your muscles adapt and grow without overwhelming your body. There’s no rush. Steady progress is easier to maintain and reduces your risk of injury.
For a well-rounded workout, focus on working different muscle groups in different ways. Mix things up with dumbbells and weight machines, resistance bands, and bodyweight exercises. For example, dumbbell squats are great for your legs and glutes, while resistance band exercises add tension to moves like lateral leg raises, working your hip muscles.
Meanwhile, bodyweight exercises like push-ups and planks can strengthen your core and upper body without any equipment. A variety of moves will ensure you work out every muscle group, and it’s also the key to staving off boredom.
If you’re just starting out with weightlifting, avoiding injury may be one of your top concerns. Versa Gripps are designed with safety in mind.
Made with proprietary non-slip material, Versa Gripps help you grip your weights, so you can focus on perfecting your form. The quick-release safety feature makes it easy to drop your weights on a dime, reducing your risk of injury.
Versa Gripps has an entire line of weightlifting grips designed with women in mind! Shop our women’s collection to find your perfect pair of Versa Gripps and train better.
