How to Get Started With a Fitness Routine after 50

healthy middle aged woman stretching

“If there were a magic pill to stay youthful, it would be exercise!” says Julie Diamond, Los Angeles-based fitness trainer, and owner of Julie Diamond Fitness. And, at 55, that “magic pill” may not make you look like you’re 25, but it can have your body feeling closer to 25. Below are some amazing exercise videos for women over 50 to get you started.

Why Start

The primary reason to introduce a fitness routine into your life at this age is bone health. Postmenopausal women who put in two and a half hours of exercise a week are better able to avoid deteriorating bone mass (osteoporosis), according to an abstract published in the Journal of Mid-Life Health. Adds Diamond, “Even a small dose of exercise can go a long way in thwarting many factors of aging, including stress, obesity, heart disease, and diabetes.”

How to start

To introduce an exercise regimen at 50 effectively, first take stock of your body. “Muscles and joints may begin to feel stiff and achy at this age,” says Diamond. “If that’s the case, water exercises are a great way to begin a program, and you can transition to land-based exercises when your body is ready.” Before you knock water aerobics, consider the wealth of benefits: It not only strengthens the leg and hip muscles, increases flexibility, and revs up cardio-respiratory fitness, but it also burns a ton of calories.

For land-based exercise, try introducing strength training a few times a week. “Studies show that strength training helps improve bone loss and may even help produce new bone … [it] can significantly increase bone density in the spine and hips, two areas affected most by osteoporosis in older women,” says Diamond. If you feel boredom creeping in, alternate strength training with water exercises (swimming counts, too!). As long as you’re getting your two and a half hours of activity a week, you’ll be on the path to feeling younger (and, we’re willing to bet, looking it, too!).

Where to Start: Exercise Videos for Women Over 50

Not sure where to start? We partnered with trainer Julie Diamond on a series of easy but effective workout moves to target the whole body. If you’re just beginning to work out, we think you’ll love these workout videos for women over 50.


Upper Body

Lower Body

Just Glutes


Photo: Michael Jung

How to start a fitness routine after 50



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