10 Upper Body Exercises for Women Over 50

Age is just a number, especially when it comes to keeping our bodies moving, toned, and strong. With the right approach, it’s just as possible to accomplish those goals when you’re over 50 as it is when you’re in your 20s—I know, because I’ve lived it!

To my fellow women over 50: it’s time to embrace the strength within our bodies and experience the benefits! Below, you’ll find step-by-step instructions for 10 upper body workouts I’ve chosen specifically to help you build strength, improve your posture, and feel like your best self.

Note: All of these exercises can be done at home with minimal equipment—but you may want specific supplements or protein sources to help achieve the best results. Visit my shop for health and wellness products I’ve carefully selected to help you reach your goals.

1. Bicep Curls

Women over 50 often experience a loss in muscle mass. Bicep curls, which are joint-friendly and can be performed with lighter weights, help to preserve arm strength and functionality—which is essential for everyday activities like shopping or carrying groceries.

Muscles Targeted: Biceps

What You’ll Need: Dumbbells

• Begin with feet hip-width apart, holding a dumbbell in each hand, arms fully extended, and palms facing forward.
• Slowly bend the elbows, bringing the dumbbells toward your shoulders.
• Gradually lower the weights back down to the starting position, controlling the movement.
• Aim for 3 sets of 12-15 curls.

2. Tricep Dips

Tricep dips can be modified to be gentler on the joints by adjusting the angle or using a machine. Strengthening triceps is vital for actions like pushing doors open, which can become challenging when muscle mass depletes.

Muscles Targeted: Triceps

What You’ll Need: A stable chair or bench

• Begin seated on a chair or bench, placing hands next to hips, fingers pointing forward.
• Shift forward so your hips are off the chair, and lower down, bending your elbows to about 90 degrees.
• Press back up to the starting position.
• Complete 3 sets of 10-12 dips.

3. Shoulder Press

As we age, maintaining an upright posture becomes pivotal to prevent hunchback development. The shoulder press fortifies the shoulders and upper back, crucial for retaining a sturdy, straight posture.

Muscles Targeted: Shoulders and upper back

What You’ll Need: Dumbbells

• Stand or sit with a dumbbell in each hand, elbows bent, and weights at shoulder height.
• Press the weights overhead, extending your arms fully.
• Slowly lower the weights back to shoulder height.
• Perform 3 sets of 12-15 presses.

4. Bent Over Rows

Bent-over rows help strengthen the mid-back, which is vital for women over 50 to help mitigate the risks of issues like kyphosis (rounding of the back) and ensure healthy spinal posture.

Muscles Targeted: Mid-back and lats

What You’ll Need: Dumbbells

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Hinge at the hips and slightly bend your knees, lowering your torso.
• With palms facing each other, pull the weights up towards your hip, keeping elbows close to the body.
• Slowly lower them back down.
• Aim for 3 sets of 12-15 rows.

5. Chest Press

A chest press, especially using dumbbells while lying down, provides a safe way to maintain pectoral muscle strength without straining the back.

Muscles Targeted: Chest and triceps

What You’ll Need: Dumbbells and an exercise mat

• Lie on your back with knees bent, feet flat on the floor.
• Hold a dumbbell in each hand, arms extended upward above your chest.
• Lower the dumbbells toward your chest by bending your elbows.
• Press back up to the starting position.
• Engage in 3 sets of 12-15 presses.

6. Wall Pushups

Traditional push-ups can be tough on the wrists and shoulders. Wall push-ups allow for the strengthening of the chest, shoulders, and triceps while maintaining joint integrity—which is essential for helping women over 50 with potential joint concerns.

Muscles Targeted: Chest, shoulders, and triceps

Special Equipment: A wall

• Stand facing a wall, arms extended, and palms pressed against it.
• Bend the elbows, bringing your chest closer to the wall.
• Push back to the starting position.
• Engage in 3 sets of 12-15 wall push-ups.

7. Front and Lateral Raises

These exercises help keep shoulders mobile and healthy. They can be performed with light weights to safely stimulate the deltoid muscles, ensuring that actions like reaching and lifting remain accessible.

Muscles Targeted: Shoulders

What You’ll Need: Dumbbells

• Stand, holding a dumbbell in each hand by your side.
• Raise arms forward to shoulder height (Front Raise) and lower back down.
• Then raise arms out to the sides to shoulder height (Lateral Raise) and lower.
• Aim for 3 sets of 12-15 raises in both directions.

8. Seated Dumbbell Press

Substituting push-ups for a seated dumbbell press allows women over 50 to build strength while providing stability and support for the spine—plus reducing pressure on the lower back!

Muscles Targeted: Shoulders and upper trapezius

Special Equipment: Dumbbells and a sturdy chair

• Sit comfortably on a chair, feet flat on the ground, and hold a dumbbell in each hand at shoulder height.
• Press the weights overhead, extending your arms fully.
• Slowly lower the weights back to shoulder height.
• Perform 3 sets of 12-15 presses.

9. Hammer Curls

Like bicep curls, hammer curls are joint-friendly and fortify the biceps and brachialis muscle. This can safeguard against muscle wasting and preserve day-to-day functionality in the arms and wrists.

Muscles Targeted: Biceps and forearms

What You’ll Need: Dumbbells

• Begin with feet hip-width apart, holding a dumbbell in each hand, arms extended, and palms facing inward.
• Curl the weights toward your shoulders, keeping palms facing each other.
• Gradually lower back down to the starting position.
• Engage in 3 sets of 12-15 curls.

10. Band Pull-Apart

This exercise is excellent for helping women over 50 maintain shoulder health and stability. It’s low-impact, but highly effective.

Muscles Targeted: Rear deltoids and upper traps

What You’ll Need: Resistance band

• Hold the resistance band in front of you with both hands, arms extended, and a slight tension in the band.
• Pull the band apart, moving your hands away from each other, squeezing shoulder blades together.
• Slowly bring your hands back to the starting position.
• Perform 3 sets of 15-20 pull-aparts.

Remember: aging and living powerfully go hand in hand—and allow your inner strength to shine out! Each of the exercises above can be a testament to your ongoing vitality and a celebration of your beautiful journey ahead. And when you’re ready to take the next step in your fitness journey, feel free to explore my collection of workout programs developed for women just like you.

Finally, always listen to your body, modify the exercises above as needed, and seek guidance if something doesn’t feel right. Here’s to uplifting ourselves through each stretch, curl, and breath, sculpting not just our bodies but also a magnificent life.