Your Secret Weapon After 50

Here’s something most women are never told: muscle is one of the greatest predictors of long-term health as we age.

Did you know that more muscle means:

• Increased Metabolism

• Better blood sugar control

• Stronger bones

• Less joint pain

• More energy and stamina

• A higher quality of life

Strength training isn’t just about how you look—it’s about how well your body works. And yes, women can build muscle after 50. I see it every day.

Everyday Ways to Build (and Keep) Your Strength

Strength isn’t just something you do in a workout—it’s what helps you feel capable all day long. Here are a few simple “real life” ways to stay strong:

1) Practice the “Sit-to-Stand”

Every time you get up from a chair, it’s a mini strength move.
Try this a few times a day: stand up without using your hands, then sit back down slowly.
(Hello strong legs + better balance!)

2) Carry Something on Purpose

Carry your groceries, a laundry basket, or a heavier handbag with good posture.
This builds “real world” strength for your arms, core, and grip—things we rely on daily.

3) Use the Stairs (Even a Little)

Stairs are strength training in disguise.
Even one extra flight or a few step-ups at home helps your legs stay powerful.

4) Practice Getting Up and Down from the Floor

This is a big one for healthy aging.
A few times a week, safely practice getting down to the floor and back up (use a chair for support).
It improves strength, mobility, and confidence.

5) Add 2–3 “Muscle Snacks” Per Week

Think of these as quick, simple strength sessions using bodyweight or dumbbells:

• Squats or sit-to-stands

• Hip hinges/deadlifts (great for back + glutes)

• Rows (posture magic!)

• Wall Pushups (chest/shoulders)

• Core + balance work

And remember: you don’t need to lift super heavy—just heavy enough to feel challenged with great form.

Want this mapped out for you?

If you’d like a plan that tells you exactly what to do (without overthinking it), my ONLINE Strength Training Program is designed for women 50+ with fun, easy-to-follow workouts and safe progressions.

Strength training is one of the best gifts you can give your future self 💚

Marion Brand 💚, BRAND FITNESS | Fit & Fabulous after 50

STUDIO: brandfitness.ca      ONLINE: brandfitness.online