where women celebrate their ageless authenticity

15-Minute Strength Workout for Women Over 50

Where there’s strength there’s power. Claim yours!

Now that I’m in my 60s, my body speaks to me in a much louder voice and more often than it did in my earlier “invincible years.” On any given day, just reaching for something in the pantry can strain a muscle I’ve never heard from before. Can you relate?

That’s why I spent a full year studying and creating fitness options that work with me and easily fit into my lifestyle. I’m sharing them with you in 15-minute at home “workout snacks” to support freedom of movement in our daily lives.

Muscle toning is an empowering gift you give yourself.


close up image of woman doing a push up


These five low-impact exercises use your body weight as the resistance to activate joints and muscles while increasing mental focus. Since muscle mass naturally decreases as we increase in years, strength training plays a crucial role in helping us stay active. I’m passionate about fitness because it helps me feel more alive and allows me to enjoy the things I love doing. You’ll feel the rewards too.

We will be using compound movements that work various muscle groups in each exercise to maximize benefits. As you move through these age-embracing exercises, with repetition, you’re also creating a road map of muscle memory, so your body becomes comfortable with patterns of movement that help you navigate your days with ease.

No equipment is needed, just you.

Why not consider adding these exercises into your day so you are an active participant in your personal wellness journey. It’s a choice, an intention that gives you strength and also confidence. We are here to celebrate each chapter of our lives as the best versions of ourselves, right where we are. (Feel free to try my other 15 minute “workout snacks” for Balance, Stability and Flexibility)

Lisa Carey hiking in the outdoors


Double Team Exercise with an awareness of hormones and bone health

1. Women are more at risk of developing osteoporosis because after menopause our estrogen levels fall, which directly affect bone density.

2. A nutrient-rich and diverse diet is important to keeping our bones strong *fruits *vegetables *proteins *dairy products and supplements like Calcium and Vitamin D.

3. Avoid or reduce consumption of alcohol, caffeine (affects how we process calcium) and sodas.


You’ve got this!

Consult with your doctor before beginning this or any other exercise program. Use of this program is at your own risk. The creators, performers, producers and distributors of this program disclaim any liability for any loss, damage or injury in connection with any use of this program or the instructions and/or advice expressed herein.


This is part of the Full Body Workout For Women Over 50 video. Click here to see the full video.