Healthy Living in My 50's: Strength Training, Wellness, and Movement -

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*I am not a doctor or medical professional. The information shared here in this post is based solely on my personal experience and wellness journey. Always consult with your physician or healthcare provider before beginning any new exercise program, especially if you have existing medical conditions, injuries, heart conditions, asthma, or other health concerns.

At this point in my life, wellness looks very different than it once did. I’m no longer focused on perfection or unrealistic fitness goals. Instead, I focus on strength, consistency, movement, and taking care of my body in a way that supports my health and the season of life I’m in.

Over the past few years, my health journey has changed significantly. Between surgeries for my heart tumor and a newer asthma diagnosis, working out hasn’t always been easy. There were moments where trusting my body again felt difficult, and exercise sometimes became more mental than physical.

But I also realized something important — movement became necessary for me, not optional.

Strength training has helped me rebuild confidence in my body in ways I never expected. I currently strength train twice a week, and it’s one of the best things I’ve done for both my physical and mental health. As women age, maintaining muscle and bone strength becomes incredibly important, especially over 50. Strength training helps improve balance, supports metabolism, protects bone health, and helps me feel strong and capable again.

One of the misconceptions about strength training is that you need a gym membership or heavy weights to get started. The truth is, simple movements done consistently can make a huge difference over time. I do however work with a trainer online once a week to keep me accountable and push myself a little harder to reach the goals I have set for myself. But on the days I work out by myself I like to use 5-10 lb weights, resistance bands and a Pilates board, which I absolutely love. The board gives me a low-impact way to strengthen my core, improve flexibility, and stay active without putting too much stress on my body. For cardio, I keep things simple with incline treadmill walking. Walking has honestly become one of my favorite forms of movement. It clears my mind, supports heart health, improves endurance, and helps manage stress without feeling overwhelming.

I also try to focus on eating well most of the time by choosing whole foods, lean proteins, fruits, vegetables, and foods that fuel my body well. I believe wellness should feel sustainable, not restrictive.

Hydration has become another huge priority for me. Drinking plenty of water makes such a difference in my energy levels, skin, recovery, and overall health.

I’ve also become much more intentional about supplements and bone health as I’ve gotten older. I take daily vitamins designed for women over 50 to help support bone strength, energy, and overall wellness, as well as a liquid collagen. Taking care of our bodies proactively becomes so important during this stage of life.

Working Out as a Family

One thing that has become really important to me over the years is creating a healthy lifestyle not just for myself, but for my family too. Working out and staying active has become something we encourage in each other, and I truly believe having that support system makes all the difference.

As parents, our kids watch how we take care of ourselves — how we move, how we prioritize health, and how we handle challenges. I’ve realized that by continuing to show up for myself, especially through health struggles and recovery, I’m also setting an example for my boys about strength, resilience, and self-care.

We motivate each other in different ways. Sometimes it’s as simple as talking about workouts, encouraging healthy habits, or supporting each other’s fitness goals. Other times it’s just knowing we’re all trying to become stronger and healthier together.

I think there’s something really special about building a family culture around wellness — not focused on appearance, but on feeling good, staying active, building confidence, and taking care of both our physical and mental health.

Especially after everything my body has been through, having my family’s support has helped me continue moving forward. It reminds me that wellness isn’t about perfection. It’s about showing up, encouraging one another, and continuing to build healthy layers together through every season of life.

The Exercises I Enjoy

Listed below are the types of exercises I personally enjoy because they are effective, low impact, and easy to adapt depending on my energy levels, fitness goals, or how my body feels that day. Some days I focus more on strength, other days balance, stretching, mobility, or simply moving my body in a way that feels good.

Listen to your body, move at your own pace, and modify exercises as needed. What works for me may not be appropriate for everyone else. The goal is not perfection — it’s finding safe, sustainable ways to move your body and support your overall health and wellness and these exercises are what work for me.

1. Bodyweight Squats

Squats help strengthen your legs, glutes, and core while improving balance and mobility.

How to do it:

Stand with feet shoulder-width apart
Lower down like you’re sitting into a chair
Keep your chest lifted
Push through your heels to stand back up

Beginner Goal: 10–12 repetitions

2. Wall Push-Ups

A great beginner version of a traditional push-up that strengthens your chest, shoulders, and arms.

How to do it:

Stand facing a wall
Place hands shoulder-width apart on the wall
Slowly bend elbows and lean toward the wall
Push yourself back to starting position

Beginner Goal: 10 repetitions

3. Seated Dumbbell Press

This exercise helps strengthen shoulders and arms using light dumbbells.

How to do it:

Sit upright in a chair
Hold light weights at shoulder height
Press weights overhead slowly
Lower back down with control

Beginner Goal: 10–12 repetitions

4. Glute Bridges

Perfect for strengthening the lower body and core while being gentle on the joints.

How to do it:

Lie on your back with knees bent
Keep feet flat on the floor
Lift hips toward the ceiling
Squeeze glutes at the top
Lower slowly

Beginner Goal: 12 repetitions

5. Step-Ups

Step-ups improve leg strength, balance, and stability.

How to do it:

Use a low stair or sturdy platform
Step up with one foot
Bring the other foot up
Step back down slowly

Beginner Goal: 8–10 repetitions per leg

6. Resistance Band Rows

Great for posture, upper back strength, and supporting healthy movement.

How to do it:

Hold resistance band handles
Pull elbows backward
Squeeze shoulder blades together
Slowly release

Beginner Goal: 10–12 repetitions

7. Walking on an Incline

Strength training isn’t only weights. Incline walking helps strengthen legs and improve endurance while remaining low impact.

Beginner Goal:
10–20 minutes at a comfortable pace

8. Pilates Board Ab Core Trainer (Plank & Knee Tuck)

Great for lower abs, Upper abs, obliques, core stability, and posture

How to Do It

Start in a high plank position with hands on the handles
Keep your body in a straight line
Tighten your core and keep your back flat
Pull your knees toward your chest
Slowly extend legs back out
Repeat with control and steady breathing

Beginner Goal

2–3 sets
10–15 repetitions per set

9. Arm Resistance (Band Bicep Curl)

This resistance band exercise is great for building upper body strength at home without heavy weights. It helps tone the arms while also engaging the shoulders and core for stability.

How to Do It

Stand tall on the Pilates board
Hold the resistance band handles at your sides
Keep your chest lifted and core engaged
Slowly curl the handles toward your shoulders
Squeeze your biceps at the top
Lower slowly with control

Beginner Goal

2–3 sets
10–15 repetitions per set

10. Inner Thigh Exercise (Side Lunge)

This side lunge movement targets the inner thighs and hips while also improving balance and coordination. It’s a great functional movement that helps strengthen the lower body in a gentle but effective way.

How to Do It

Place one foot on the center pad and the other on the side pad
Stand tall with your core engaged
Slowly bend one knee into a side lunge
Keep the opposite leg extended
Push back to center
Repeat slowly on both sides

Beginner Goal

2–3 sets
10–15 repetitions each side

11. Balance Training (Bird Dog)

This exercise is amazing for improving balance, coordination, and core control. It may look simple, but it works multiple muscle groups while helping improve stability and posture.

How to Do It

Start on hands and knees
Keep hands under shoulders and knees under hips
Engage your core and flatten your back
Extend one arm forward and opposite leg backward
Hold briefly
Slowly return to start
Repeat on the opposite side

Beginner Goal

2–3 sets
8–12 repetitions each side

12. Leg and Hip Training (Squat)

This Pilates board squat variation helps strengthen the legs, hips, and glutes while also improving balance and lower body endurance.

How to Do It

Stand on the board with feet shoulder-width apart
Hold the padded bar securely
Keep your chest lifted and core tight
Bend your knees and lower into a squat
Push through your heels to stand back up
Move slowly and with control

Beginner Goal

2–3 sets
10–15 repetitions per set

Below are the links to some of my favorite wellness products I currently use:

At this stage of life, wellness isn’t about punishment or chasing unrealistic standards. It’s about honoring my body for everything it’s been through while continuing to build strength for the future.

There’s something powerful about realizing you’re not starting over — you’re building layers.

And for me, fitness, healing, and learning to trust my body again have all become part of those layers.

Healthy Living in My 50’s: Strength Training, Wellness, and Movement