What is the best exercise for a 50 year old woman to lose weight?

Oct 17, 2025 4 min read •

women's health Fitness Weight Loss

By age 50, women have already lost a significant amount of muscle mass, which slows metabolism and makes weight loss more challenging. A combination of strength training and cardio is considered the best exercise for a 50 year old woman to lose weight, providing a comprehensive approach to combat age-related and hormonal changes that impact body composition.

Quick Summary

A combination of strength training and cardio is highly effective for women over 50 seeking weight loss. This balanced approach helps build metabolism-boosting muscle mass, improves cardiovascular health, and is adaptable for different fitness levels to ensure consistency and prevent plateaus.

Key Points

Combine Strength and Cardio: The most effective weight loss strategy for women over 50 involves a balanced mix of strength training and cardiovascular exercise.
Embrace Strength Training: Resistance training is crucial for rebuilding muscle mass, which naturally declines after 30, and boosts your resting metabolism.
Focus on Low-Impact Cardio: Activities like brisk walking, swimming, and cycling are effective for burning calories and improving heart health while being gentle on the joints.
Address Hormonal Changes: Weight gain after 50 is often linked to menopausal hormone shifts. Exercise helps manage these changes by boosting metabolism and regulating body fat distribution.
Prioritize Consistency and Enjoyment: The best workout is one you will stick with long-term. Choosing enjoyable activities and prioritizing regular, safe movement is more effective than sporadic high-intensity sessions.
Balance and Flexibility are Key: Incorporating exercises like yoga, Tai Chi, and simple stretching improves mobility, reduces injury risk, and enhances overall well-being.
Listen to Your Body: Start slow and gradually increase intensity and duration. Pay attention to your body's signals to prevent burnout and injury, which is especially important when returning to fitness.

For a 50 year old woman, weight loss is most effectively achieved through a balanced and consistent exercise program. While individual needs and fitness levels vary, a well-rounded routine that includes both strength training and cardiovascular exercise is highly recommended by experts. As estrogen levels decline during menopause, women tend to lose muscle mass and store more fat in the abdomen, which slows metabolism. A combined exercise strategy directly addresses these changes to produce sustainable results.

The Power of Strength Training

Strength or resistance training is arguably the most critical component for a 50 year old woman looking to lose weight. Muscle tissue is more metabolically active than fat, meaning it burns more calories even when your body is at rest. Studies show that women over 50 benefit significantly from resistance training, which helps rebuild lost muscle mass and boost metabolism.

Benefits of Strength Training:

Increases Resting Metabolic Rate: More muscle means more calories burned throughout the day, which is essential for creating a calorie deficit needed for weight loss.
Maintains Bone Density: As women age, bone density can decrease, increasing the risk of osteoporosis. Weight-bearing and resistance exercises help strengthen bones.
Improves Functional Movement: Strengthening major muscle groups makes everyday tasks like lifting groceries or climbing stairs easier and reduces the risk of injury.
Boosts Overall Well-being: Strength training has a positive impact on mood and energy levels, contributing to a better quality of life.

Recommended Strength Exercises:

Bodyweight Squats: This functional movement strengthens your legs and glutes and is perfect for beginners.
Wall Push-ups: A modified push-up that strengthens your chest and shoulders safely. As you get stronger, you can move to an incline push-up on a bench.
Resistance Band Rows: Using a band is a great way to build back strength and improve posture without heavy weights.
Glute Bridges: This exercise targets the glutes and core, which are crucial for stability and posture.
Dumbbell Deadlifts: A functional movement that strengthens the posterior chain (hamstrings, glutes, and back), improving your ability to lift things correctly.

The Role of Cardio for Fat Burning

While strength training builds the engine for a faster metabolism, cardiovascular exercise is what burns significant calories and improves heart health. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity cardio per week. For women over 50, low-impact options are often best to protect the joints.

Effective Cardio Options:

Brisk Walking: Simple, accessible, and an effective way to burn calories. Increasing your pace or walking on inclines can boost the intensity.
Swimming and Water Aerobics: The buoyancy of the water provides a low-impact environment, making it an excellent choice for those with joint pain or stiffness.
Cycling: Whether indoors on a stationary bike or outdoors, cycling is easy on the joints while providing a robust cardio workout.
High-Intensity Interval Training (HIIT): For those with higher fitness levels, short bursts of intense activity followed by recovery periods can significantly boost metabolism. Research suggests cycling HIIT may be particularly effective for post-menopausal weight loss.
Dancing: A fun and social way to get your heart rate up and burn calories, with a variety of styles to suit different fitness levels.

Exercise Program Components: Cardio vs. Strength Training

This table compares the primary benefits of cardio and strength training for women over 50 looking to lose weight.


Feature	Cardiovascular Exercise (Aerobic)	Strength Training (Resistance)
Primary Goal	Calorie burning, heart and lung health.	Building and preserving muscle mass, boosting metabolism.
Impact on Joints	Moderate to low-impact, depending on the activity (e.g., walking vs. swimming).	Varies based on exercise, but low-impact options like bodyweight training or bands are safe.
Metabolic Effect	Burns calories during the workout session.	Burns calories during and long after the workout (EPOC effect).
Bone Health	Weight-bearing activities like walking help, but less directly than resistance training.	Puts healthy stress on bones to increase density and reduce osteoporosis risk.
Recommended Frequency	150 minutes of moderate intensity per week.	At least two sessions per week, targeting all major muscle groups.
Best for Overall Health	Critical for heart health, circulation, and endurance.	Crucial for maintaining mobility, balance, and preventing falls.

Creating Your Weekly Exercise Plan

A successful plan balances strength, cardio, and rest. Aim for consistency and choose activities you enjoy to ensure long-term adherence.

Start with Strength: Aim for 2-3 full-body strength training sessions per week, focusing on functional movements like squats, lunges, and rows.
Incorporate Cardio: On your strength training rest days, engage in 30-45 minutes of moderate-intensity cardio like brisk walking, cycling, or swimming.
Add Flexibility: Integrate stretching, yoga, or Tai Chi to improve balance, flexibility, and core strength.
Prioritize Recovery: Rest is crucial for muscle repair and preventing injury. Space out your strength training sessions with at least one rest day.
Listen to Your Body: It's important to start slow and listen to any aches or pains, especially if you're new to exercise or restarting after a long break.

Conclusion

In summary, the best exercise for a 50 year old woman to lose weight is a comprehensive program that combines consistent strength training and regular cardio. This dual approach tackles the root causes of age-related weight gain, such as decreased muscle mass and hormonal shifts, while also promoting cardiovascular health. Starting slowly with low-impact exercises, incorporating variety, and listening to your body are key to building a sustainable routine. Ultimately, combining a smart exercise strategy with a healthy diet is the most effective path to achieving and maintaining a healthy weight after 50.

Frequently Asked Questions

Weight loss becomes more challenging for women over 50 primarily due to hormonal shifts, such as declining estrogen during menopause, and age-related loss of muscle mass. These changes lead to a slower metabolism and increased fat storage, particularly in the abdomen.

A consistent routine is key. Experts recommend at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training for all major muscle groups at least twice per week on non-consecutive days.

While walking is an excellent low-impact cardio exercise for burning calories and is better than no activity, combining it with strength training is more effective for weight loss. Strength training boosts metabolism by increasing muscle mass, which counteracts age-related slowing.

No, you don't need special equipment. You can start with bodyweight exercises like squats, wall push-ups, and glute bridges. Resistance bands or light dumbbells are also effective and affordable options for home workouts.

Yes, HIIT can be incorporated for those with a good fitness base, as it provides a significant metabolic boost. Cycling HIIT, in particular, has been shown to be effective for fat reduction in post-menopausal women. However, low-impact variations are advised to minimize joint stress.

Beyond weight management, regular exercise can alleviate menopause symptoms by improving mood, boosting energy levels, and reducing stress. Gentle practices like yoga can be particularly helpful for relaxation.

If you experience joint pain, focus on low-impact activities. Excellent options include swimming, water aerobics, cycling, and using an elliptical machine. These provide cardiovascular benefits with minimal stress on your joints.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.