30 Minute WEIGHTS Workout for Women over 50

Level FOUR | Heavy DUMBBELLS | ALL standing, NO cardio | BURN 125 – 175 calories

Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:

Grab your WEIGHTS for this sweaty and challenging home workout designed especially for women over 50. Killer Bs, we’re boosting our metabolism and shaping our bodies with beautiful muscle tone in just 30 minutes!


And along the way, we’ll chat about WHY lifting weights so beneficial for women of any age. It’s great for:
πŸ’ͺ Increasing your calorie burn
πŸ’ͺ Building bone density
πŸ’ͺ Keeping your mind active
πŸ’ͺ Improving overall strength, and
πŸ’ͺ Shaping your body

Additionally, today’s complex strength training exercises will thoroughly work your upper body, lower body and abs, while also improving your balance. This workout is quick, efficient and effective – all without cardio or transitions to the ground! Warm up and cool down are included.


Timer is set for one minute intervals; complete each mini-circuit 3x

Mini-Circuit 1
Pull Aparts
Split Squats (one interval on each side)
Side Bends

Mini-Circuit 2
Alternating Press Ups
Rear Lifts (one interval on each side)
Twisting Torsos

FINISHER (complete one interval on each side):
Squatted Elbow to Knee Crunches



Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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❀ Pahla B – your BEST fitness friend, making workouts for women over 50! ❀


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  1. Doreen Beitter on August 23, 2019 at 12:16 pm

    Even though I’m still a beginner (level 2) I thought I’d give this a try. Used 5 lbs weights. It is a fantastic workout and now in my favorites playlist. Thank you Pahla for creating this one and all the rest.

  2. Jessie Mouse on August 26, 2019 at 2:49 pm

    Thank you Pahla! This was a tough one. Working on strengthening my back muscles, especially my psoas. Those balancing leg raises were deceptively tough LOL. Thank you for another great workout! xoxo

  3. Karen Cates on August 28, 2019 at 3:36 pm

    Thank you so much for the much needed reminders! Sometimes I get sloppy with my movements AND I forget to breathe!

  4. Susan Reyneke on March 19, 2020 at 6:23 am

    Omg, I just found you and you’re great. Tfs your workouts. I will be starting tomorrow after loosing 14.2kg, I need to tone up now. Thanks so much

  5. Rosanna Giacalone on April 11, 2020 at 3:54 pm

    Hello Paula, thanks! Happy Saturday. Loved your workout! Love your energy and love that you talk us through and work it with us so we can stick with it! Look forward to joining you again in the next few days!

  6. Anita G. Houser on June 18, 2020 at 11:38 am

    Love your workouts. I feel like you’re in my living room, coaching me! Thanks !!!

  7. Laura Beck on June 20, 2020 at 6:50 pm

    This workout really allows you to recognize and feel the muscles that you are using! Loved every minute of it! On a side note Pahla, love the leggings! πŸ€—

  8. Denise Briese on July 7, 2020 at 11:24 am

    This was awsome! I love those leggings. I used 8 lbs going to work up to 10… I so appreciate you doing workouts for women over 50

  9. Denise Lee on July 13, 2020 at 10:39 pm

    First day trying out the routine I love it you do a Awesome πŸ‘πŸ» job describing every move 😁

  10. S Runberg on September 16, 2020 at 11:47 pm

    Thank you! I’m a life-long fitness freak, but in the last three years I’ve lost all interest. I’m working my way back to exercising via your routines.

  11. Michal Towber Vocal Coaching on October 3, 2020 at 3:03 pm

    As a just turned 40 year old woman, I enjoyed this workout very much. Thank you for the great content!

  12. Donna Carlson on December 8, 2020 at 2:18 pm

    Thank you Pahla for your very inspiring weight workout. It’s perfect!

  13. Carmen Nash on January 9, 2021 at 2:07 pm

    Fantastic! Thank you – just what I was looking for.

  14. Jennie Pakula on January 18, 2021 at 1:38 am

    Thanks so much Pahla, you’re so encouraging and fun. The workouts just fly!

  15. Linda Lee on February 23, 2021 at 1:14 am

    I do love your workout thank you. I do break it up into two sessions so I do your first set of exercises in one day ☺️. And the second set the next day I do and both of the days with the squats

  16. Leora Messinger on November 8, 2021 at 2:19 pm

    This is sooooo good. Just enough strength work, the right challeng for me. My legs and but are thanking you Pahla.

  17. Donna Andre on June 13, 2022 at 12:30 pm

    I really enjoyed this workout. It was a little longer than your current weight training videos and more difficult. Can we get more of these? Love you and your programs. They really are effective! Thank you!

  18. rachel on June 28, 2022 at 1:22 pm

    done this today for the first time with a pair of 5kg dumbells loved it ive just turned 50 and keep fit anyway doing cardio and strength training loved this thkyou and your channel x

  19. Sheri Anne on August 24, 2022 at 11:13 am

    The slow movements with weights are my absolute favorites! Thanks Pahla! Loved this one!

  20. Stan Pilbrow on September 6, 2022 at 6:39 am

    Evening Pahla,
    I’m a 70-year-old male who is a diabetic with renal (dialysis) issues. These workouts are amazing for me. I’m only using 2 kg weights however by the time I get to the warm down, I know I’ve done a pretty good work out – for my size and age. Thank you from New Zealand!

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