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8 Weight Loss Workouts for Women Over 50

Staying active and maintaining a healthy weight is crucial at any age, but it becomes even more important as we get older. For women over 50, incorporating regular exercise into your routine can significantly enhance your overall health, boost your mood, and help manage weight. Here are eight workouts tailored to help women over 50 lose weight and stay fit.

1. Walking


Walking is a low-impact exercise that’s gentle on the joints yet highly effective in burning calories. Aim for at least 30 minutes of brisk walking most days of the week. Not only does it help in weight loss, but it also improves cardiovascular health and boosts mood. Whether you’re walking through your neighborhood or on a treadmill, it’s a convenient way to stay active.

2. Strength Training

Incorporating strength training into your routine is essential as it helps build muscle mass, which naturally declines with age. Use dumbbells, resistance bands, or bodyweight exercises like squats, lunges, and push-ups. Strength training boosts metabolism, aids in weight loss, and helps maintain bone density, reducing the risk of osteoporosis.

2.1. Dumbbell Exercises

Using dumbbells for exercises such as bicep curls, tricep extensions, and shoulder presses can effectively target different muscle groups. Start with lighter weights and gradually increase as you build strength.

2.2. Resistance Bands

Resistance bands are versatile and can be used for a variety of exercises. They are great for building muscle strength and are easy to incorporate into your home workout routine.

3. Yoga


Yoga promotes flexibility, balance, and strength while also reducing stress. It can be adapted to all fitness levels and offers numerous poses and sequences that can aid in weight loss. Yoga is particularly beneficial for improving joint health and increasing range of motion, which can be important as you age.

3.1. Beginner Poses

Start with beginner poses such as the Mountain Pose, Downward Dog, and Warrior Poses. These poses help build strength and flexibility without putting too much strain on the body.

3.2. Yoga for Weight Loss

Consider integrating more dynamic yoga styles, such as Vinyasa or Power Yoga, which involve more movement and can increase calorie burn.

4. Swimming


Swimming is an excellent full-body workout that’s easy on the joints. It burns calories, tones muscles, and improves cardiovascular health. The resistance of the water makes muscles work harder without the impact stress found in other exercises.

4.1. Lap Swimming

Swimming laps in a pool can provide a great cardiovascular workout. Aim for at least 30 minutes of continuous swimming for maximum benefits.

4.2. Water Aerobics

Water aerobics classes are a fun and social way to exercise. The buoyancy of the water supports the body, reducing stress on the joints and minimizing the risk of injury.

5. Cycling


Cycling, whether on a stationary bike or outdoors, is a great way to burn calories and improve cardiovascular fitness. It’s also gentle on the knees and hips, making it suitable for those with joint issues.

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5.1. Outdoor Cycling

Exploring different cycling routes can make your workouts more enjoyable and challenging. Aim to cycle for at least 30 minutes to an hour, depending on your fitness level.

5.2. Stationary Bike Workouts

Using a stationary bike at home or the gym allows you to control the intensity of your workout. Incorporate intervals of higher intensity to maximize calorie burn.

6. Pilates


Pilates focuses on core strength, flexibility, and overall body conditioning. It can help improve posture, muscle tone, and promote weight loss when combined with a healthy diet.

6.1. Mat Pilates

Mat Pilates exercises can be performed at home with minimal equipment. These exercises target the core muscles, helping to build strength and stability.

6.2. Reformer Pilates

If you have access to a Pilates studio, Reformer Pilates uses specialized equipment to provide a more intense workout, targeting various muscle groups.

7. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief rest periods. This workout method is highly effective for burning calories and improving cardiovascular fitness in a short amount of time.

7.1. Beginner HIIT

Start with basic exercises like jumping jacks, high knees, and bodyweight squats. Perform each exercise for 20-30 seconds, followed by 10-15 seconds of rest.

7.2. Advanced HIIT

As you build endurance, incorporate more challenging exercises such as burpees, mountain climbers, and plyometric jumps. Aim for 30 seconds of work followed by 10 seconds of rest.

8. Dance


Dancing is a fun and effective way to burn calories and improve cardiovascular health. Whether it’s Zumba, salsa, or simply dancing around your living room, it’s a great way to stay active and enjoy yourself.

8.1. Dance Classes

Join a dance class at a local gym or community center. Classes like Zumba combine high-energy music with easy-to-follow moves, making it a fun workout option.

8.2. At-Home Dance Workouts

You can also find a variety of dance workout videos online. These workouts can be done at home and are a great way to get your heart pumping and burn calories.