June 5, 2025 #1 Local News, Information and Event Source for the Century City/Westwood areas.

Hot Flash: Must Do Weight Bearing Exercises for Women Over 50

By Barbara Bishop

I keep hearing about how weight training can help you lose weight faster than just dieting and aerobic exercise. It’s nothing new. But I haven’t had such great experiences with weights; in particular, the people who helped me to train.

I could write a book on all my adventures with personal trainers. I had a weight trainer that wanted me to look like a football player, (probably because he was an ex-football star with UCLA), one that wanted to blow off the work out and smoke pot, and one that usually showed up still drunk or with a vicious hangover from partying all night, and wanted me to join her. The list could go on.

I then switched from weight training to running. I had a fantastic trainer who rid me of my fear of running. He was awesome. He had me run for 1 minute, then two minutes three minutes, and before long, I was running three miles each workout and lost 30 pounds!

The trouble came when, because I was so confident, that I starting to train for a marathon. My big mistake was not combining weight training with my running to strengthen my body. From all the marathon training, I herniated a couple of disks in my back. My running came to a screeching halt, after building up enough stamina to complete an 18-mile run. Never did do that frickin’ Marathon.

After months of no exercise, going to several physical therapists (who did nothing for me) gaining back all the weight and then some, I’m going to incorporate weight training into my fitness regime.

Right now, I walk at least a half-hour every day (Zoey, my Maltese, makes sure of this), do yoga regularly (ok, semi-regularly) and take ballroom dance classes on a regular (ok, semi-regular) basis.

I asked a no-nonsense weight trainer with more than 30 years of experience to give my readers (and me!) recommendations for the must-do weight-bearing exercises for women over 50.

He told me that weight-bearing exercises are extremely important for women to combat the muscle loss that naturally occurs because of aging. Did you know that by the time a woman turns 50, she’s lost about 20 pounds of muscle? (Yeah, no shit.)

The top three exercises he recommends that all women over 50 do weekly are the following:

  1. Seated Leg Press – works the glutes and thighs. Comparable exercises are lunges and squats.
  2. Seated Pull-Downs – works back and biceps. You could also use a seated rowing machine to get the same effect.
  3. Chest press – works chest, shoulders and triceps. The bench press or push-ups is a comparable exercise.

Weight-bearing exercises should be limited to two times a week at the most.

For each exercise, do three sets of each, 10-15 repetitions per set. Use light weights; enough to feel the exercise but not too much to injure yourself.

It takes 48 hours for muscles to recuperate from a workout. During those 48 hours, eat more lean protein to help the muscle rebuild and get stronger and to get plenty of sleep.

Ok ladies! Only two days a week and you will have arms, firmer boobs, leaner legs and a tighter hiney!

Let’s do this!

Portrait of a cheerful senior woman holding dumbbells

Related Posts

(Video) Some of the Damage Caused By Vandals at Malibu High School Overnight

June 4, 2025

June 4, 2025

40 to 50 people, who are suspected to be students or recent alumni, used eggs, flour, and markers to deface...

Biggest Night of the Year: Don’t Miss GMCLA’s ‘Dancing Queens’

June 3, 2025

June 3, 2025

Culminating its 46th season, the Gay Men’s Chorus of Los Angeles will grace the crowd with Dancing Queens, celebrating iconic...

Driver Arrested for Suspected DUI After Rollover Crash in West Los Angeles

June 3, 2025

June 3, 2025

One Person Hospitalized, Light Pole Smashed After Late-Night Collision One driver was arrested on suspicion of DUI, and another person...

Pluto TV and Oscar-Winning Director Sean Baker Team Up to Host Free Weekend Screenings

June 3, 2025

June 3, 2025

Popcorn Challenge Interactive Event Set for Westfield Century City Mall  The historic Gardena Cinema, one of the last single-screen, family-operated...

Former ‘Real Housewives’ Husband Sentenced to Over 7 Years for $15 Million Client Fraud 

June 3, 2025

June 3, 2025

Federal Judge Rejects Plea for Medical Placement, Orders Restitution and Prison Time Disgraced former attorney Tom Girardi was sentenced Tuesday...

Malibu High Targeted in Overnight Vandalism Spree; Investigation Underway

June 3, 2025

June 3, 2025

Destruction on Campus Prompts Sheriff’s Probe; Students May Face Charges Vandals caused extensive damage to the school property of Malibu...

A Season of Gratitude: After One Year in Business, Urban Jungle Continues Making its Mark

June 2, 2025

June 2, 2025

Over the last year, Urban Jungle, an indoor and tropical plants nursery, has continued its mission to cultivate a place...

The soul’s greatest hits

June 2, 2025

June 2, 2025

From ‘Ave Maria’ to ‘Hallelujah Chorus’ and ‘Ode to Joy,” a Santa Monica concert raising funds to help fire victims...

LAPD Increases Security at Jewish Sites Following Colorado Flamethrower Attack

June 2, 2025

June 2, 2025

Officials Ramp Up Patrols and Plan Emergency Response as Shavuot Concludes. Security outside Jewish institutions in Los Angeles has been...

The Peabody Awards Celebrate Bold Storytelling and Social Impact at Beverly Hills Gala

June 2, 2025

June 2, 2025

Honorees Including Baby Reindeer, Shōgun, and The Only Doctor at In-Person Ceremony The Peabody Awards held their awards ceremony Sunday...

Chamber Music Palisades Presents an Afternoon of Beethoven, Brahms, Debussy, and More

June 2, 2025

June 2, 2025

Brentwood Hosts Free Classical Concert with LA Philharmonic Greats Chamber Music Palisades will present a free community concert on Saturday,...

Massive Fire Engulfs Auto Shop, Shuts Down 10 Freeway Eastbound Lanes

June 2, 2025

June 2, 2025

Explosions, Thick Smoke, and Downed Power Lines Disrupt Traffic in Palms A fast-moving fire broke out Sunday behind a commercial...

Culver City to Frame Iconic Tree with Landmark Sculpture by Charles Gaines

June 2, 2025

June 2, 2025

Acclaimed Conceptual Artist’s Public Artwork Enters Final Phase Culver City is moving forward with the final phase of an ambitious...

Alpine Floor & Home: A Legacy of Quality Since 1968

June 2, 2025

June 2, 2025

Founded in 1968 with a single location, Alpine Floor & Home began as a humble family business with a clear...

Actress Cameron Diaz Slashes Price on Beverly Crest Estate to $16.5 Million

June 2, 2025

June 2, 2025

Modern Farmhouse in Beverly Crest Returns to Market with Lower Price Tag Cameron Diaz has reduced the asking price of...