I have been trying to focus on building a strength exercises in my workout routine.
We know that as we get older, the body naturally loses muscle tone, so my strength routine is an attempt to keep my muscles toned and functioning correctly. For whatever reason, I find it much easier to go to walking, running and cycling which are more cardio based.
I like strength exercises that use weights, but sometimes just using body weight is enough of a challenge. Because I am looking for more endurance and resiliency, I tend to really love strength work outs.
Keep Good Form with Bodyweight Exercise
As with all exercises, form is critical to making it work your body and not to injure yourself. When learning these, it’s good to use a mirror to check and make sure form is good. (Always check with your doctor if you are new to exercise or aren’t sure these are good for your body’s situation, like if you’ve had a previous injury.)
Sometimes I like to do variations to mix it up. It helps me from feeling bored. But other times I prefer to time myself to hold the position for a longer time before moving on to the next exercise. If some of these seem too easy to you, try a different one. If you find you can only do them for just a few seconds, over time, as your strength builds up, you will find you can hold the position for a longer time.
Here are five exercises that seem simple because they are holding your body weight. Each one has modifications to make it less or more challenging.
- Bridge – One Leg Bridge – Marching Bridge
- Plank – Elbow Plank – Straight Arm Plank – Up Down Plank – Side Plank – Toe Touch Side Plank
- Cat/Cow – Bird Dog on Knees – Bird Dog on Toes – Bird Dog with Elbow Crunch
- Wall Sit – One Leg Wall Sit
- Calf Raise – Single Leg Calf Raise – Calf Raise and Hold – Single Leg Calf Raise and Hold
Most of these body weight strength exercises listed above are isometric, meaning you hold your body in a position.
Advantages of Isometric Strength Exercises
Isometric strength exercise helps build stamina. Another advantage is that these types of exercises are easier if you have arthritis or ligament injury. And you don’t need any equipment. You can do them almost anywhere when you have a few minutes.
Although these exercises won’t help you build speed, they really do help with strength and endurance. It is so important to add strength to an exercise routine for women over 50 to keep fit and active.
Do you have a routine of body weight exercises that you do regularly? Which one are your favorites? Which exercises would you rather skip? Let us know by leaving a comment below.