The active aging community of women is often overlooked when it comes to health and fitness. Our bodies are changing and finding the right workout routine can be overwhelming. That’s why we’ve curated a collection of 8 carefully designed calendars to take the guesswork out of your fitness journey. We have a variety of workouts to suit your needs and help you maintain a strong, active lifestyle. These calendars and workouts were made for women over 50 in mind, but that doesn’t mean you need to be an active ager to do them! These workouts are customizable and can be modified to suit anyone’s needs.
1. Active Aging Beginner
Designed to motivate and support women over 50, this calendar is a balanced blend of workouts to enhance your quality of life. If you are a beginner, this calendar has a great gradual progression! Helping you build strength and endurance without overwhelming you. While this calendar is slightly more difficult than our other beginner options, we’ve included three more advanced workouts as a fun challenge. Feel free to substitute these with easier alternatives if needed. Remember, fitness is flexible!
If you’re already an active individual over 50, this calendar can help you continue your fitness routine with fresh and engaging workouts. About 95% of the exercises are low impact, but you can increase the intensity by adding heavier weights.
This calendar prioritizes proper form and slower movements, recognizing the importance of precision as we age. With our structured approach, you’ll gain confidence and improve your overall strength and endurance.
2. Beginner Program 1.0
Feeling overwhelmed by our huge library of workouts available? Our Beginner Program 1.0 is your one-stop solution. This 28-day calendar is designed specifically for beginners and takes the guesswork out of your fitness routine.
Each workout includes a dynamic warm-up to prepare your muscles and a cool-down to aid recovery. You’ll repeat each workout twice throughout the month to track your progress and build your confidence as you practice. You’ll be able to notice yourself lifting heavier weights or experiencing better heart rate recovery –clear signs of increasing strength.
You’ll also incorporate Active Days of Rest (ADORs) into your weekly routine. While these aren’t days for complete inactivity, they allow your body to recover from intense workouts. Enjoy activities like walking, stretching, or foam rolling to keep your muscles active and refreshed. Remember, an ADOR is not a day to lounge on the couch!
3. Beginner Program 2.0
Have you already tried our Beginner 1.0 Program? Looking for more? Our Beginner Program 2.0 offers a wider variety of workouts to keep you engaged and challenged. Incorporating functional strength training, core exercises, and restorative yoga, this program helps you build strength, improve balance, and enhance flexibility. After you try our first beginner calendar, this one will add more variety and help you continue your fitness journey.
Remember, it’s okay to be a beginner. Listen to your body, and don’t hesitate to take an extra rest day when needed. Celebrate your progress, no matter how small, and recognize the positive impact you’re having on your health.
4. Low Impact Max (Premium)
Are you looking for the intensity of a great workout without a harsh impact on your joints? Our Low Impact Calendar is for you! Curated from our most popular low-impact workouts, this 28-day plan strengthens your entire body, boosts your cardio, and protects your joints.
We’ve created a balanced blend of upper and lower body strength training, full-body workouts, and invigorating indoor walking sessions. There are also some yoga and Pilates workouts to enhance your flexibility and aid recovery.
This calendar proves that high-intensity workouts don’t have to be high-impact. Get ready to sweat and feel energized without compromising your joint health. Whether your aim is weight loss, muscle toning, or overall well-being, this calendar will help you achieve your goals.
5. Low Impact Max (GOLD)
If you’re a GOLD member this is another great Low Impact calendar to try! This exclusive calendar, available only to GOLD members, offers a 4-week low-impact program designed to strengthen your body while protecting your knees.
This comprehensive calendar combines strength, cardio, and mobility training, featuring many of our best GOLD low-impact workouts. High-intensity exercise doesn’t have to be hurt, so get ready to sweat without tons of jumping around!
6. Menopause Muscle Builder
This calendar was made BY women FOR women. This empowering 28-day challenge helps you navigate menopause and build a strong, healthy body. Resistance training, strength training, and cardio help you manage your weight and hormones effectively while your body goes through changes.
Follow this structured program with three days of strength training, one day of cardio, and one day of yoga each week. This allows for ample rest and recovery, and takes the guess work out of your fitness routine.
Listen to your body and adjust the intensity as needed. If you’re feeling sore, take an extra rest day. If you’re feeling energized, increase the weight for your next workout. Progress is more important than perfection, and by actively working to replace muscle mass, you can combat menopausal weight gain and muscle loss!
7. Menopause Muscle Builder 2.0
If you loved the Menopause Muscle Builder calendar, this is the perfect next step! Whether you’re in perimenopause or post-menopause, understand that changes in your body and energy levels are normal. The good news is that resistance training, strength training, and cardio can effectively manage your weight, energy, and hormones.
8. Walk Strong
Did you know that walking can reduce your risk of dementia? It’s true! Walking also burns calories, improves your mood, and strengthens your heart and muscles. People often underestimate the power of walking, so that’s why we created this calendar! Don’t be fooled though, indoor walking workouts are more than just a stroll; you’ll be marching, lifting your knees, engaging your muscles, and having fun.
This 28-day walking program helps you shed weight, burn fat, and feel fantastic. Walking is a low-impact cardiovascular workout that’s suitable for everyone, and our upbeat indoor walking workouts will help you burn calories, burn fat, and get stronger.
I really could benefit from this.