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I’ve been looking for safe 5×5 workouts for over 50 women for a while. I’m happy to say that I’ve found a few that I like.
Up until recently, I could do just about any workout with a few modifications. Osteoporosis and spinal arthritis, however, has changed the way I approach exercise.
I’ll go over how to women with osteoporosis can workout more safely further into this post.
To be honest, I only started lifting weights after turning 50. I’ll never have huge muscles, but I’m more interested in maintaining bone mass, which is something 5×5 workouts can do.
Organizations like the National Osteoporosis Foundation recommend strength training for osteoporosis management.
Trust me, once you get into a routine that works for you, you’ll start to feel the benefits right away.
Continue reading this post to learn more about safe 5×5 workouts for over 50 women and how they can help protect your bones.
Disclaimer: 5×5 Workouts For Over 50 Women
The information provided in this blog post (Osteoporosis Safe 5×5 Workouts for Over 50 Women) is for educational purposes only and is not intended to serve as medical advice.
Always consult a qualified healthcare professional for personalized guidance and treatment regarding any health concerns.
Safe 5X5 Workouts for Over 50 Women: Where it all started
The 5×5 workout system was developed in the early 1970’s by renowed strength coach, Bill Starr.
His methods quickly gained popularity due to its simplicity and effectiveness.
The rationale behind the 5×5 workout was to provide a framework that would enable lifters to progressively increase the weights they lifted while still maintaining good form.
By focusing on just five repetitions per set, Starr aimed to maximize muscle gains while minimizing the risk of injury.
Today, the 5×5 workout remains a cornerstone in the strength training and powerlifting community, and for good reason.
But I’m not a powerlifter!
That’s okay.
You don’t have to be a powerlifter to do safe 5×5 workouts for over 50 women.
You can start with a beginner program using your own body weight against gravity or consider trying resistence bands in the beginning.
When the weights you’re lifting no longer feel challenging, gradually increase to heavier ones.
I want to try a 5×5 workout for over 50 women. Where do I start?
If you’re not familiar with 5×5 workouts for women over 50, I suggest checking out the apps I’ve listed further in this post.Â
Other ways are to hire a personal trainer, take a few in-person classes to perfect your form, watch YouTube videos, and specifically search for compound exercises that are safe for women over 50.
​5X5 workouts don’t require a lot of gear, but there are a few things you’ll need including:
- Dumbbell Hand Weight Set
- Exercise Mat
- Resistance bands (optional)
- Stability ball (for overhead presses and chest presses)
What’s involved in a 5×5 Workout
The 5×5 workout focuses on performing five sets of five repetitions of compound exercises.
Compound exercises use several muscles at the same time.
Examples of compound exercises include:
- bench press
- dead lifts
- back squats
- overhead press
Why should I care about compound exercises?
If you’re over 50 like me, you may have complained about not having much of a metabolism (the rate at which your body burns calories) anymore.
Compound exercises can help correct that!
Burning more calories requires exercises that involve more muscle tissue, and compound exercises do just that.
Since muscle tissue is more metabolically active than fat tissue, it stands to reason that the more muscle you have, the more calories you will burn at rest.
Unfortunately, muscle mass tends to decline as we age.
​I do the exercises in this video regularly. Try it and see what compound exercises are.
An abstract in the National Library of Medicine notes that muscle mass in men and women has been shown to decrease by 3% to 8% per decade after the age of 30.
By age 50, the muscle mass loss increased by 5% to 10%.
The good news is that a 5×5 workout can help restore some of that muscle loss and accelerate the number of calories you burn at rest.
How often should I do a 5×5 workout?
The World Health Organization recommends that all adults do muscle-strengthening activities.
The exercises should include all major muscle groups. In addition, they should be performed at moderate or greater intensity at least twice a week to provide health benefits.
What to expect in a 5×5 workouts for women over 50
The 5X5 workout is a strength training program that focuses on building muscle and increasing strength through compound exercises.
By using a simple rep scheme of five sets of five repetitions, this workout structure allows for progressive overload, which is key to muscle growth and strength gains.
Key Exercises in the 5X5 Routine
When creating your workout plan, it’s crucial to include a mix of major lifts and accessory work. Here’s a look at essential exercises to incorporate into your routine.
Upper Body Focus
​Incorporate barbell movements like the bench press and overhead press.
These exercises target the upper body and can significantly enhance muscle strength and size.
Aim for a starting weight that feels manageable but challenging enough to promote muscle growth.
Lower Body Focus
​Back squats and deadlifts are foundational exercises for lower body strength.
Using a squat rack can provide safety and support, especially when lifting heavier weights.
As you progress, focus on good form to protect your lower back and joints.
Full-Body Engagement
​Including exercises like barbell rows will help target multiple muscle groups.
Full-body workouts are ideal for older adults, allowing for a balanced approach to strength training while ensuring adequate recovery time.
Safety First: 5X5 Workout For Over 50 Women
To ensure that 5X5 workouts are safe for women with osteoporosis, consider these modifications:
Use Proper Form
Maintaining good form is critical to avoid injuries.
Focus on controlled movements and consider working with a personal trainer to ensure you’re performing exercises correctly.
Proper alignment protects the spine and joints, reducing the risk of fractures.
Include Core Strengthening
Strengthening the core can provide stability and support the spine during exercises.
If you have osteoporosis, however, you should avoid doing crunches, situps, or anything that keeps your spine in a rounded position.
WATCH THIS VIDEO BY WELLEN ON HOW TO SAFELY INCORPORATE CORE EXERCISE INTO YOUR ROUTINE:
Incorporate core-focused movements into your routine to enhance balance and prevent falls.
Schedule Rest Days
Recovery is essential in any workout program, especially for those with osteoporosis.
Adequate rest days allow your muscles and bones to recover, reducing the risk of overtraining and injury.
Avoid High-Impact Exercises
Activities that involve jumping or running can increase the risk of fractures.
Stick to low-impact movements like those included in 5×5 workouts for over 50 women that still provide cardiovascular benefits without excessive stress on the bones.
Skip Twisting Movements
Exercises that involve twisting the torso, like certain rotational movements or full-contact sports, can put unnecessary strain on the spine.
Focus on exercises that maintain a neutral spine position and practice that during your 5×5 workouts for over 50 women.
Individual Health Considerations
Many women over 50 may have existing health conditions or limitations that could be exacerbated by high-impact training.
It’s essential to tailor workout routines to individual needs and consult with healthcare providers or fitness professionals for personalized guidance.
Find More Osteo Friendly Workouts
There are many types of workouts that are appropriate and safe for women over 50 who have osteoporosis.
Read: 5 Osteo Friendly HIIT Workouts For Women Over 50 to see what I mean!
Get Appropriate Footwear!
I’ve seen some people perform low-impact exercises without shoes, but that is not for me.
The last time I tried that I ended up with an injury that took months to heal.
In my personal opinion, athlese shoes are always a good idea. Read: 15 Best Arch Support Sneakers For Women Over 50.
Where To Find The Best 5×5 Workouts for Over 50 Women
PJ Fitness
PJ Fitness does offer 5×5 workouts as part of its training programs, particularly aimed at women over 50.
The platform provides a variety of strength training routines, including instructional videos that help users understand and perform the 5×5 workouts for over 50 women effectively.Â
This program is designed to enhance muscle strength and promote overall fitness, particularly for new lifters looking to build a solid foundation in strength training.
The content is available through the Over Fifty Fitness platform, which features a range of workouts tailored to the needs of older adults.
The workouts are designed to be engaging and safe, ensuring that participants can work towards their fitness goals without the stress of high-impact exercises
Over Fifty Fitness.
If you’re interested in exploring these workouts further, you might want to check out their offerings on platforms like YouTube and Over Fifty Fitness for detailed guidance and tip
Stronglifts App
The StrongLifts 5×5 app is designed to facilitate a straightforward and effective strength training program based on the popular 5×5 method.
This program emphasizes compound lifts and focuses on major muscle groups, making it suitable for beginners and experienced lifters alike.
Key features include:
- Structured workout plans
- Progressive overload
- Warm-up and plate calculators
- Logging and tracking
- Video Library
- Accessibility
5×5 Workout Log App
This app is designed specifically for tracking your 5×5 workouts.
It allows users to log exercises, weights, and repetitions while providing a clear view of progress over time.
It’s available on both iOS and Android platforms, making it convenient for users to maintain their training logs on the go.
Bodybuilding.com
This site offers a wide variety of resources related to strength training, including detailed workout plans.
What you find might not be made as 5×5 workouts for over 50 women, but as you learn more you’ll be able to tailor your workouts accordingly.
They also have an extensive exercise database, allowing users to find demonstrations and guidelines for each movement.
Bodybuilding.com has articles and forums where you can engage with a community of lifters for support and advice. Check out Bodybuilding.com
Fitbod
Fitbod is a workout app that uses algorithms to create personalized workout plans, including the option to incorporate the 5×5 routine.
Users can track their workouts, monitor their progress, and receive suggestions on how to increase weights and intensity.
The app is available for both iOS and Android. Learn more about Fitbod.
​When will I start seeing results from the 5×5 workout for over 50 women?
​The key to seeing results include a good diet that contains enough protein (and other important vitamins and minerals).
You’ll also need to make a commitment and stick to the plan. Ideally, you should be lifting weights using compound movements 2 – 3 times per week to start.
Some people may suggest 3 – 4 times a week to start. The important thing is to just start somewhere!
Consult with a Healthcare Provider
Before starting a 5×5 program for over 50 women, it’s crucial to consult with a healthcare provider or a physical therapist specializing in osteoporosis.
They can assess individual health risks and recommend appropriate modifications for strength training.
Read: Exercising with Osteoporosis: Stay Active The Safe Way on the Mayo Clinic website.
Start with Lighter Weights
To safely engage in the 5×5 program, women should begin with lighter weights.
If you’ve never used free weights before, start with lighter weights until you learn proper form.
As you become more comfortable, you can gradually work your way up to heavy weights.
Progressive Overload
Progressive overload is key to muscle growth.
Women can increase weights gradually (e.g., by 5-10% every few weeks) as their strength improves.
It’s essential to monitor how the body responds and adjust accordingly, avoiding excessive strain.
Monitor Muscle Mass Increases
Research indicates that women over 50 can achieve muscle mass increases of about 1-2% per month with consistent strength training, including programs like 5×5.
For example, a study published in the Journal of Gerontology found that older adults could experience significant increases in muscle mass and strength with resistance training .
Prioritize Rest and Recovery
Recovery is crucial, especially for older adults.
Incorporating rest days and ensuring adequate sleep can facilitate muscle repair and growth.
The general recommendation is to allow 48 hours between workouts targeting the same muscle groups.
Track Progress
Keeping a detailed workout log can help track weights, repetitions, and overall progress.
This monitoring can provide motivation and help in making necessary adjustments to the program.
​Avoid Injury With These Tips
If you have osteoporosis, you should avoid the following types of exercises:
- High-impact exercises (jumping, running, or jogging for example). That said, if you’re generally fit and strong even though you have osteoporosis, you might be able to do some high impact exercises. (Listen to your body and to your healthcare provider).
- Avoid bending and twisting.
- Watch PJ’s Fitness Over 50 Videos. She is #1 rated coach in Canada, delivering high-quality, osteoporosis friendly workouts.
Conclusion
A well-planned 5×5 workout for over 50 women can be done safelty with the right approach.
It’s easy to sit back and say, “I’m too old for this!” Reality check: I say it all the time. But it doesn’t stop me from trying.
I’ve learned over the years that pushing too hard does not equate to better fitness. All it does is get me injuried.
By focusing on compound lifts, proper form, and adequate recovery, you can safely engage in weight training that yields substantial benefits.
Remember, consistency is key, so find a routine that works for you and stick with it for the long term.
