30 Minute BUILD MUSCLE Full Body Dumbbell Workout For Women Over 50 + Warm Up & Cool Down
30 Minute Full Body Dumbbell Workout For Women Over 50 + Warm Up & Cool Down, suitable for beginners and seniors. Dumbbell weight training is a highly effective intervention for reversing or slowing the progression of sarcopenia in women over 50.
Sarcopenia, the age-related loss of muscle mass and strength, can significantly impact mobility, balance, and overall health as people age. Sarcopenia can be thought of as an "invisible invader." This term captures the insidious and often unnoticed onset of the condition. Sarcopenia typically progresses gradually, which means that the loss of muscle mass and strength might not be immediately apparent. Many people might attribute the early signs of sarcopenia-such as increased difficulty in lifting objects or climbing stairs-to normal aging or general fatigue, without recognizing the underlying muscle loss.
Here's how it works:
Muscle Mass Maintenance and Growth: As women age, they naturally lose muscle mass, partly due to hormonal changes, like decreased levels of estrogen. Resistance training helps mitigate this loss by stimulating muscle protein synthesis, helping to maintain and even increase muscle mass.
Increased Strength: Weight training improves muscle strength, which is crucial for daily activities and maintaining independence. Strong muscles can also help prevent falls-a common risk for older adults.
Bone Health: Resistance training not only helps in muscle building but also in increasing bone density. This is particularly important for postmenopausal women who are at a higher risk of osteoporosis.
Metabolic Benefits: Muscle tissue burns more calories than fat tissue even at rest. By increasing muscle mass, weight training helps increase metabolic rate, which can help in managing weight and reducing the risk of metabolic diseases like type 2 diabetes.
Improved Functional Ability: Stronger muscles enhance mobility and make everyday activities easier, from carrying groceries to climbing stairs.
Enhanced Balance and Coordination: As muscle strength increases, so does balance and coordination, reducing the risk of falls.
Mental Health Benefits: Exercise, including weight training, releases endorphins which can help improve mood and reduce feelings of depression and anxiety.
TIMESTAMP:
00:00 Introduction
00:54 Warm Up
04:00 How to do a goblet squat
04:49 How to do a lateral raise
05:00 Round 1 start
05:15 Set 1
07:00 How to do a static lunge
07:50 How to do a bent over row
08:22 Set 2
10:53 How to do an upright row
11:26 How to do a deadlift
12:04 How to do a tricep extension
12:47 Set 3
15:20 Round 2 Start
23:00 Round 3 start
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This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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loved the workout! thank you very much
I definitely plan to do this workout again. I’ve added it to my favorite F50 workouts.
Love your longer workouts
Love this workout! …please share more like this! Thank you!💕
I love how your dog interacts with your workouts ❤
I'm 31 and still choose to do your workouts. Drenched in sweat. Love these vids sooooo much! Thank you
And I love y’all little one he is so precious!
Schellea your workouts are the ONLY ones that work for me. Please do a workout using resistance bands, we would all appreciate it as we do all your videos!
I second the bands! You know what I can take everywhere with me and work out anywhere? KZhead and bands! Thanks Schellea!! ❤🥊
❤
Schellea, Yes please do a workout with resistance bands! Maybe how to modify the ones with weights with bands? I can’t do weights due to neck issues, but I find that the resistance bands work really well for me. Would really love for you to do a few resistance band workouts!
Yes please do I have resistance bands
Yes please my resistance bands are just sitting there in a basket lazily.Please give them a purpose in life
Thank you so much for keeping us well informed on the nature of our bodies as we grow older. The way you share your knowledge and information is so well explained it is easy for me to understand and incorporate into my daily life. I have never looked so forward to exercising as I do now. That is due in part as I now understand why it must be done and how to do it, but mostly because you are so encouraging, positive and passionate about what you do. Quite frankly, as odd as it may sound, it is fun. You make it fun. You make me feel like I can do it! This new workout is really challenging, and just what I needed. Have a blessed day dear Schellea!
YOU are amazing Patty! Thank you for sharing your wonderful commen. You are strong you are fit and you are fabulous 🙌 Keep up the amazing work and I’m so happy you’re here with me 💪❤️
And once again Schellea you have hit it out of the park! This one is truly excellent. Did it this morning and I challenged myself on the weights as I am getting stronger all the time. Used 5, 8 and 10lb. 😊
Really enjoyed this one!!!
Thanks for working out with me ❤️
Working with dumbbells... excellent! Putting this workout on repeat! Mahalo from Hawaii 🏝🌺🌈
Thank you so much for taking the time to share how much you enjoyed the workout Nancy. 🌸 Keep up the great work! 💪💕
Loved this workout! Loved the music and seeing Buddy! More of these please!!!!
GOOD AEROBICS AND ALSO NICE WORKOUT KEEP SPORTY AND ALSO KEEP HEALTHY
I can’t wait to do this workout 👍🏻 Thank you Schellea for all that you share You are truly a blessing to all of us 🙏🏻 Much love and appreciation to you always xoxo 💞😘💫
WooHoo! That is so great Kimberly. Let me know how you go. Stay strong and fabulous ❤️💪
Thank you for your time and gift for us bless you ❤❤❤
You are a star!🌸 I’m so happy you’re working out with me Donna 💪💕
And I love that you incorporated the song at the end you had that in one of your previous routines❤
Thanks for working out with me Deborah ❤️
Exactly what I needed!!thank You
You're a star Marcia! 💪❤️
Thank you for this workout..I have been doing your other dumbbell full body exercises...full body.....I just love it...I ensure I do it twice a week...this one looks challenging...but doable..added to do list for tomorrow ❤ Take care & g
WooHoo! That is so great. Let me know how you go Vrinda. Stay strong and fabulous ❤️💪
Dear Schellea, thank you soooo much. I am doing your workouts for almost a year now and I feel much better. And I am happy you made this new workout, because the former ones mostly aren't challenging anymore 😂 I bought a few challenges to show my appreciation. Lots of love, Regina
Thanks so much for being part of our fabulous community Regina, and thank you for your continued support. ❤️ keep up the amazing work 💪
Fabulous workout absolutely love it!! Schellea your exercises and encouraging commentary never fail me. Thank you! xx
Great workout. Thanks so much.
Oh, I love this workout. Thank you. I am going to save it and do it.❤
Wonderful! 💪
I love Buddy so much too🐾
💖💖💖
❤ great
Thank you for the modifications and instructions for correct form... you are wonderful ⭐❤💪🌷
I’m so happy you have found benefit with this workout Helen! Have a fabulous day. 🤗🌸
I agree. The modifications and cues are excellent.
Thank you ❤
Thank u so much ..love your motivation and your sweet gentleness ..love from melbourne ..❤
Thanks for working out with me beautiful Lourdes! Keep up the great work ❤️
Feels great, thank you ❤
Thank you I love this workout with weights, you make it fun and doable!! I look forward to your workouts!!❤😊
You're so welcome! ❤️
Great job 👏
love it! love it! good for our bone mass and muscle mass! i am sweating and love the feeling of soreness. looking forward to more of your weight training . thank you.
Excellent workout, as always! Thank you for being here in this space.❤
I am so glad you enjoyed this workout! Stay strong and fabulous ❤️💪
Your energy is great. And I like you're cues for how to do moves and that you include how to modify each one. Awesome!
I am grateful for her prior videos as I will no even be saving this one. I am 70. This video, to me, is not for seniors that I know!
Thank you !! 11:17 am
This is my 30th consecutive day of Fabulous 50's workouts, stretching and feeling GOOD, thank you! ❤❤👍👍
Wow, such dedication. Keep up the good work!
Your dog is so cute. I enjoy your workouts. Thank you❤
Thank you 😊
I love all of your workouts, but this one is my favorite ❤❤❤
Form Italia tank you so much ! I m 60 :-)
Just thank you! I love it…
Love it! 🥰
I almost missed this video, as thought KZhead was repeating itself, as it's a very similar title to your 30 Min FULL BODY DUMBBELL WORKOUT at Home | Best Dumbbell Exercises for Ages 50+ which I have saved to a playlist and do every other day. I'm going to love this new video, thank you so much Schellea!! ❤ xxx
Truly fabulous workout Thank you very much😊
I’ve been doing your workouts for about 3 weeks and today I had to go up in weights! 🎉 My husband and I love your workouts. Your puppy is adorable too. My dogs workout by me, as well. Blessings!
You’re the best!🎉🎈😍
Absolutely loved this thank you so much ,trying hard to keep in some form of shape lo x
I like how you said, "Then you're good for the day."
Thank you very much for these videos i have started exercising again and im really enjoying your videos they are very imformative on how to safely do all the exercises ❤
Congratulations on getting started again Julie! 🤗 I'm so happy you are enjoying the workouts and thank you for your kind words. Stay strong and fabulous! 💪❤️
Loved the workout °❤🎉
Thanks!
Thank you so much for your kindness! I appreciate you and send you lots of love ❤️
Hi my name is Adriana and I am 71 I really like your exercises sitting. Thanks I really like your program
Great work out! Love it❤
Great workout 😊
Great job! Keep going! Thank you for the great work
I’m so happy you did this workout Christina. Stay strong and fabulous ❤️💪
Thank you lovely!❤🙌👏👏
Thanks for working out with me Maria! Keep up the fabulous work! 💪💕
Absolutely loved the content and the pace of this workout. Thank you for sharing your time and expertise. You are a real motivator and I appreciate your encouragement to use heavier weights if the first time felt easy. It definitely challenged me and I nearly pulled out at the start of the 3rd super set, and then I remembered you said, form and repetition is key to building muscle with the added weight. Your little buddy is so cute....close to the end the 3rd superset, it was like "okay Mum, that's enough now" as he joyfully jumped up in delight.
Awesome 👌
A new favorite! Need to use weights more often, so I plan to do your full body 30min strength training videos 3x/week. Thank you!
Did 18 minutes work my way up❤
Love workouts like this, feeling great and strong, thank you 🤎
Thank you so much for taking the time to share how much you enjoyed the workout Sal. 🌸 Keep up the great work! 💪💕
That was some work out , half hour of hard work … I did it two hours ago and my legs and arms certainly know it now !! Tomorrow will be worse but great . Love this . Thank you .
Absolutely wonderful!!! Love workouts with weights, thank you so so much for this, Schellea..,.you rock!! 💥💪🥰
Thank you so much for taking the time to share how much you enjoy the workouts Kate. 🌸 Keep up the great work! 💪💕
wow what a great workout!! those lunges made my legs shake! 😍
I always enjoy keeping exact to the beat of the music. If not, I get thrown off 😅 this is fun ~ thanks for your inspiration!!!
You are a star @MorningDove! I’m so happy you’re working out with me ❤️
I’ve never liked working out but since I’ve been introduced to you, I have to say I am hooked and really enjoy it. I’ve been telling all my friends about you. Love that you have all these workouts from 5 - 30 minutes so I spread them out throughout my day or whenever I get some free time. Thanks to you, I feel great.
Congratulations on doing the work @ronnieleombruno1527!🙌🙌 The effort you're putting in now is helping you in more ways than you can imagine. 💪🌸
This was a good overall workout. I loved that you didn’t cut out the stretch at the end where you lost your balance a couple of times. We all do that and it is nice for those who are just starting out to see that it happens to the best of us. You are so encouraging and uplifting. I tell all of my friends about you. ❤🤗
Congratulations on all of the work you’re putting in Christy! I’m so happy that I am part of your fitness journey and I thank you for being part of our fabulous community ❤️🙌
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That was great!!! Need more of these!!! ❤
Yay! Glad you liked the workout Amy 🌸 Stay strong and fabulous. ❤️💪
Thank you! Loved this workout.
I love your work out there are so good thank you again Schellea 💖🙏😘👏
Thank you so much for taking the time to share how much you enjoyed the workout Diane. 🌸 Keep up the great work! 💪💕
Thank you! It was hard but enjoyable. ❤️❤️
Thanks for working out with me @ostrovrealty9168! Keep up the fabulous work! 💪💕
Feel the burn! Sending hugs from the USA! 💖
I appreciate this workout very much! The only one I didn’t do properly is the lunge. One knee is a prosthetic and not sure if I should be doing it! I did squats instead! Thank you so much ❤
Fantastic workout. Love those weights and your music choice is so good to move to without being overstimulating, thank you so much.
Yes! More please😊❤
Loved that thank you! Adding to my weekly workouts 🎉
Thank you feeling great❤
I love hearing you feel great! Keep up the amazing work Jewels ❤️
I love this workout. If I could only do one exercise for the day, this would be it😊
I’m so happy you did this workout Joan. Keep up the great work! You are strong, you are fit and you are fabulous ❤️❤️❤️
great workout. More time to transition between sets would be helpful for next time 🙏
Thanks Schellea, did it earlier, so good 💪❤️
This was so fun I loved it. So glad for all the workouts you provide. You are so good and uplifting!!
I love all your videos! They are the only ones I do everyday. I appreciate you did one with weight training. Loved it.i hope you do more.
Thank you. I love this workout. 🤩
Another great one!!! Thank you. I always feel awesome after working out with you.
You are a star Denise! I’m so happy you’re working out with me ❤️
Love these weighted workouts ❤. Schellea please can you add song lists of the music you use in the vids
Wow! This was great! Thank you for the creating exercises with weights.
Thanks for always working out with me Charlene! Keep up the fabulous work! 💪💕
Super workout Schellea, loved working with weights and I was able to increase the kilos 💪. Another brilliant video to add to my combinations from you. A very happy subscriber plus telling my friends to join you. Love, health and peace, Gail Czech Republic ❤️
Awesome workout! Loved this one! ❤️
I am proud of myself😊 I am! Keep going with one more workout to complete the 60 min daily work💪
Wow! You are on fire 🔥 And should be proud of your fabulous self! Thanks for making me smile Claudia! 🌸💕
@@fabulous50s and thank YOU for being a little part of my life as you once said 🥰
Thankyou so much❤
I’m so happy you’re working out with me Helena! 🌸💕
Wow. That made 😅 sweat and that’s what I love. I very much enjoy workouts with dumbbells. Thank you so much 🙏 I followed you since I retired almost 7 years ago and I’ve grown so much stronger 💪🏼🙏
Just started exercising again today..after a shoulder dislocation..so here I go!! Great workout 💪❤
Congratulations on getting started Jilly! Remember one step at a time and you can’t go wrong ❤️
@@fabulous50s thankyou schellea,💖
Thank you so much!! Have been waiting for something like this for a while 😀. Really great workout ❤️❤️
Thank you so much for taking the time to share how much you enjoyed the workout Tanya. 🌸 Keep up the great work! 💪💕
Good one! Thank you.
Thanks for working out with me Bobbi! Keep up the fabulous work! 💪💕
Love this workout. You are so positive, supportive and instructive. Your for is perfect. Thank you for sharing Buddy today. I always need some doggy time. 🐾💙
Great
It's fantastic workout! I love it! I love all your videos! Thank you from Ukraine ❤
Thank you so much for your beautiful comment Елена Мартыненко! Sending you a big hug from Australia 🤗❤️
Merci de Paris
Awesome work out...loved it,,,a bit challenging but doable...phew 😂 feeling stronggggg..thank u Shellea..happy weekend,