Strong, determined and beautiful woman lifting weights in gym. This Low-Risk, High-Burn Routine Is Perfect for Women Over 55. Cover
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As you grow older, emphasizing strength training is essential to counteract sarcopenia, which is the decline of lean muscle mass. But what’s the best way for women over 55 to engage in strength training? According to Luke Carlson, an ACSM-certified exercise physiologist, cancer exercise trainer, NASM-qualified trainer, and the CEO and founder of Discover Strength, the key is to lift and lower weights slowly. This slower, gentler form of strength exercise enhances joint health and alleviates discomfort from osteoarthritis. Luke even refers to strength training as “an ideal therapy for most arthritic pain,” which is why he advises this specific low-risk, high-effectiveness routine for women over 55.

“A low-risk approach involves reducing momentum and external forces. Avoid rapid lifting, swinging weights, or releasing weights,” Luke suggests. “‘High-burn’ is achieved by exercising until momentary muscle failure is reached—when another rep cannot be performed with proper form.”

The Low-Risk, High-Burn Workout for Women 55+

Below, Luke outlines his preferred low-risk, high-burn workout. Each exercise calls for 1 set of 8 to 12 repetitions, consistently aiming for muscle failure. Lift the weight in 2 seconds, and take 4 seconds to carefully lower it.

Leg Press

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  1. Sit at the leg press machine, pressing your back flat into the pad and feet hip-distance apart on the platform.
  2. Bend your knees to 90 degrees.
  3. Hold the handles or sidebars for support.
  4. Press through both heels to extend your legs.
  5. Use control to lower.

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Leg Curl

woman demonstrating leg curl machine exercises to regain muscle mass in your legs
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  1. Sit at the leg curl machine, placing the back of your lower legs against the padded lever.
  2. The thigh pad should be fitted across your upper thighs.
  3. Gradually pull your heels down and back, bending your knees to curl the weight.
  4. Hold at the bottom for a moment before returning to the start position.

Leg Extension

woman doing leg extensions on machine at gym, leg-strengthening exercises
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  1. Sit at the leg extension machine, pressing your back against the seat.
  2. The pad should be resting right above your ankles.
  3. Extend your legs by straightening out your knees and lifting the weight.
  4. Hold at the top for a moment before lowering.

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Adduction Machine

  1. Begin seated at the machine, inner thighs against the pads.
  2. Grab the handles.
  3. Squeeze your legs together, moving the pads in toward each other.
  4. Hold for a moment.
  5. Use control to release.

Abduction Machine

A sporty, strong Asian woman in sportswear is exercising on a hip abduction, adduction machine in the gym, focusing on training her glute muscles. people and sport concepts
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  1. Begin seated at the machine, positioning your outer knees against the pads.
  2. Make sure the seat is adjusted so that your legs start slightly inward.
  3. Grab onto the handles.
  4. Press your legs out against the resistance.
  5. Hold for a moment.
  6. Use control to release.

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Shoulder Press

fit woman performing shoulder presses as part of a workout for a smaller waist
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  1. Stand tall, holding a dumbbell in each hand at shoulder height.
  2. Press the dumbbells overhead until your arms are completely extended.
  3. Use control to lower the weights to shoulder level.

Lat Pulldown

mature woman doing lat pulldown strength exercises to prevent injury after 50
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  1. Begin with a gentle load.
  2. Sit at the cable machine.
  3. Grab the handle using a pronated, supinated, or neutral grip.
  4. From fully extended arms overhead, pull the bar toward your chin.
  5. Use control to release.

Chest Press

machine chest press
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  1. Lie flat on your back on a workout bench.
  2. Hold a dumbbell in each hand just outside your chest.
  3. Keep your feet flat on the ground and maintain an engaged core.
  4. Press the dumbbells over your chest until your arms are extended but not locked out.
  5. Use control to lower the weights.

Roman Chair Low Back Extension

Fitness trainer assisting elderly woman with back extension exercises on machine in gym, focusing on spine health and strength. Concept of elderly people, sport, active lifestyle, health
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  1. Situate yourself at a Roman chair, feet secured and hips positioned right above the pad.
  2. Cross your arms in front of your chest or hold onto a weight for extra resistance.
  3. Keep your body in a straight line, then lower your upper body by hinging at the hips until your torso is approximately 90 degrees to your legs.
  4. Activate your buttocks and lower back to raise your torso to the start position.

Alexa Mellardo

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