The 5 Exercises Everyone Over 50 Needs to Be Doing, According to a Doctor Strength training is key to staying healthy as you age. Although it’s tempting to skip it altogether, many documented benefits of weight training after 50 make it a good idea to stick with it. Strength training is a pretty good deal. Weight training for women over 50 is an important addition to their exercise routine because it helps fight age-related loss of bone and muscle mass. The guidelines state lifting weights 2 or 3 times a week for 8-10 major muscle groups with a weight … The following workout will give you 10 excellent exercises that women over 50 … The American College of Sports Medicine (ACSM) has fitness guidelines specific to weight training for adults over 50. For just 20 to 30 minutes a day, you can see big changes in your body's age. How to Build Female Muscle Over 50. By Steven R. Bowers, D.O. So let’s get started. Hopefully at this stage, the benefits of muscle building in females over 50 is pretty clear. And that’s without even touching on the fact that strength training …