SIMPLE, Essential Strength Training Workout for Women over 50 ✨ Pahla B Fitness

ALL standing, NO cardio | DUMBBELLS | MODERATE workout | INCLUDES warm up and cool down

The science is clear: during and after menopause, women are prone to losing muscle strength and bone density, resulting in a risk for falls, broken bones and loss of independence. Scary, right??

But the fabulous news is that YOU can prevent bone and muscle loss with SIMPLE STRENGTH training workouts like this one!

We’re enjoying complex (but non-complicated!) exercises using multiple muscle groups for a super efficient and effective muscle- and bone-building routine that takes just under 25 minutes!

Repeat this workout (or something like it, with slow and controlled strength exercises using moderate to heavy dumbbells) 2-3x per week for best bone density and strength results.

Get my exact 3-pair Dumbbell Set (affiliate link):
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Interval timer is set for 40 seconds of work and 10 seconds of rest (this is NOT a HIIT workout, I just didn’t want to count reps); complete the circuit twice


Step Back Press Ups
Side Step Curls
Bent Over Flys
Tipping Stars
Dead Squats
Wide Open High Knees
Front Raise / Side Raises
Peek a Boo side Steps
Delt Raise Side Kicks
Side Bends

Drinky Birds



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

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  1. Mala Maurer on October 19, 2020 at 1:11 pm

    Good morning 🌄🐝
    Loving those 1/2 squat and 1/2 deadlifts this morning. Every time I do your workouts I learn Something new Pahla.
    Thank you for another feel good feel -great workout!

  2. M M on October 19, 2020 at 1:13 pm

    This is exactly what I needed! Exercising because of my osteoporosis; so muscles, strong bones and training balance! At my age (almost 62) is becoming an injury very dangerous. When I fall, I won’t break my bones haha. A few years ago it happens when I lift a microwave! A bone was broken in my back! So the doctors said I have to strength the muscles and doing exercises. Never done that until now! Thank you so much! Sorry for my broken English.

    • Vijaya Markandey on November 2, 2022 at 10:52 am

      I like this so much
      Can I do this exercise every day?

  3. Luci Morris on October 19, 2020 at 1:19 pm

    Loved it! Balance is getting better and learning how to engage core more and more! Thank you so much!

  4. veniti on October 19, 2020 at 6:52 pm

    I am so grateful that I found you. I am actually 23, but I am recovering from 1.5 year long foot injury. I’ve always been fit and it is so hard for me that all normal “beginner” trainings are too hard. And all “static, no cardio” actually have some cardio. I’m very glad that I finally found a great starting point for getting back to my normal level. Thank you so much ❤️

    • Pahla B, Weight Loss Coach for Women over 50 on October 19, 2020 at 8:20 pm

      Yay! I’m so glad the workout is just right for you! <3

  5. Biome M on October 20, 2020 at 2:16 am

    As usual, a great workout and just what I needed at the end of this foggy fall day (even my nemesis: drinkie-birds). I really appreciate the simple truth you shared regarding the body’s only physiological response to stress being fat retention. So important to know this. Thanks Pahla!

  6. Judy Vandenbrook on October 20, 2020 at 10:39 am

    This is a wonderful workout!! Feeling great now♡👐

  7. valencia liberte on October 21, 2020 at 7:24 pm

    Loved IT I’m almost 48 and menopausal and this is really perfect for my body. Thanks again😘👍💪

  8. Robin cook on November 6, 2020 at 3:50 pm

    you taught me a valuable lesson, Im a over achiever always pushing never slowing down, I was a instructor for 25 yrs, just retired going thru menopause gaining weight, i was working out even harder, I was in a vicious cycle, i slowed down working out smarter now losing some weight, learn to listen to my body and LOVE myself and the new begining

  9. kimana soni on December 6, 2020 at 9:21 pm

    I love this workout! I’m 63 years old and it’s perfect speed.

    • Sooz Weissberg on July 25, 2021 at 5:28 pm

      Me, too; I’m going on 66!

  10. Marti Gwin on April 9, 2021 at 2:05 pm

    I love your workouts, I’ve been doing them everyday for about four months. I’ve noticed you never talk about modifications for women with osteoporosis. It is very common for women after menopause to lose bone density due to the lack of estrogen, especially for us small framed women. I’m still in my 50s but have been diagnosed with osteoporosis so I modify your exercises to be spine safe and add jumping, which studies show to be is beneficial to build bone density without an increased risk of fracture. It’s something you might want to into consideration since you gear your workouts to women over 50. Thanks.

    • Sun Sioux on December 11, 2022 at 12:26 am

      I find all that lifting weights above the shoulders and head to be detrimental

  11. kristie jacobs on December 6, 2021 at 8:28 pm

    ALL of your strength workouts are doable, effective and FUN! Have you ever considered doing a lower-body strength and balance workout? Maybe for 2022? 🍾💕❤️🎉

  12. Judy Ferguson on February 6, 2022 at 7:15 pm

    Love this workout, and all of your workouts. You’ve taught me so much. I’m 69, and just now learning from you how pushing myself too hard is not good for me. I love the moderation.

  13. Deborah Byrne on February 14, 2022 at 3:09 pm

    Thank you for another great strength workout!

  14. Debbie Sue on March 2, 2022 at 12:08 am

    Love these exercises….the challenge for me with them is balance. I find myself wobbling all over the place when standing in one leg not able to do slow control moves when desperately trying not to fall over..frustrating to say the least 🙁

  15. Therese Kaufman on May 25, 2022 at 12:26 am

    Loved this!! Thanks so much. It was perfect for me.

  16. Vicki Powers on June 27, 2022 at 1:25 am

    Pahla, I really enjoy doing your strength training workouts. I like doing your workouts in general anyway, but, my favorite is the strength(y) ones. Thank you !!!

  17. melinda melissa on August 23, 2022 at 4:00 pm

    Recently discovered you and did my first Pahla B. workout this morning and I loved it! It went by so quickly I LOVE the fact that you work out barefoot. That was really holding me back from weight training because I got spoiled with Essentrics classes. Now I have some great weight routines to balance out those classes.

    Thank you so much for all these fantastic *free* videos!! I do know enough about fitness training to know that this is going to be far more beneficial than anything I could get from a gym (paid) trainer, most of whom don’t really know what they are doing.

  18. Lisa Duell on August 28, 2022 at 4:51 pm

    Great workout! Haven’t done strength training in years and I have no idea if my form is good or not but trying to do the best I can. Thanks Pahla!

  19. Sangeeta Ganguly on October 21, 2022 at 9:32 pm

    Loved your energy and your great workout routine! This is exactly was I was looking for! Thank you!

  20. ghassanphd on December 8, 2022 at 5:17 pm

    Pahla. Do you do individual consultations? I love this video but have some injuries and would love to develop a simple strength training program that would strengthen my vulnerable areas. If so, how would I contact you about this?

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