A full-body dumbbell strength workout for women over 50, just the warm-up and the working sets. No talking between sets. When a set ends, pause the video, rest as long as you need, then press play and do the next set with me. Save it and come back to it every week.
▶️ THE FULL VERSION, with all the coaching: how to pick your weights, how to lift safely, and how this kind of lifting protects your bones:
I’m Dr. Rachel Felber, ER doctor and health & strength coach for women over 50.
You’ll need: a couple of pairs of dumbbells and a bench if you have one (no bench? Do a floor press or overhead press instead of the incline bench press).
The 5 exercises: Goblet Squat, Romanian Deadlift, Incline Bench Press, Single-Arm Row, Overhead Carry. 3 sets each. Not sure how many reps? Go with 10–12.
⏱️ CHAPTERS:
0:00 Intro
0:54 The 5 Exercises
1:31 Two Quick Rules
1:44 Warm-Up: Goblet Squat + Incline Bench
3:08 Goblet Squat · Set 1
4:05 Goblet Squat · Set 2
5:01 Goblet Squat · Set 3
5:56 Romanian Deadlift · Set 1
7:01 Romanian Deadlift · Set 2
7:47 Romanian Deadlift · Set 3
8:37 Incline Bench Press · Set 1
9:32 Incline Bench Press · Set 2
10:29 Incline Bench Press · Set 3
11:14 Single-Arm Row · Set 1
12:53 Single-Arm Row · Set 2
14:35 Single-Arm Row · Set 3
15:45 Overhead Carry · Set 1
16:35 Overhead Carry · Set 2
17:19 Overhead Carry · Set 3
18:06 Wrap-Up
🎁 FREE — START TODAY
🏋️ MY EXERCISE LIBRARY
Every exercise I recommend, sorted by movement pattern and muscle group, so you always have plenty of options.
🏠 THE 2-DAY HOME WORKOUT
A simple two-day plan you can do at home, so you have your next workouts ready.
🥩 THE PROTEIN GUIDE
How much you actually need after 50, and how to get there without living on shakes.
📚 IF YOU WANT MORE GUIDANCE
💪 YOUR FIRST STRENGTH PROGRAM
It doesn’t hand you someone else’s routine. It teaches you to build your own, around your body, your goals, your equipment, and your schedule, so you’re never guessing.
Instant-access digital download, not a hard copy.
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⭐ MY FAVORITES
🥤 PYCEY — THE CREATINE I USE
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▶️ WATCH NEXT
The full version of this workout (with all the coaching)
The 2-Day Home Workout for Women Over 50
New here? Start with this playlist:
📩 MY WEEKLY NEWSLETTER
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⚠️ I’m a doctor, but I’m not your doctor. This video is general education, not medical advice. If you have an injury, a heart condition, joint problems, or you’re brand new to lifting, check with your doctor before you start. If your own doctor, surgeon or physical therapist has told you not to do a movement, follow their advice over anything in this video. If anything hurts, stop.
Some of the links above are affiliate or partner links. If you buy through one, I may earn a commission at no extra cost to you. I only link things I use myself.
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Comment "WEEK 1" if this was your first time doing this workout ✅
Then come back every week and reply to your own comment: WEEK 2, WEEK 3…
Let's see who makes it to WEEK 10 👀
💪 You know I'll be cheering you on! 📣
Week 1 for me❤
Can I ask how much weight you are using?!!🙏🏽
Thank you, Rachel..I am 76 years of age and thankful I ‘found’ you a week ago. I am impressed with your knowledge and your approach to strength training, especially as a female MD who has experience with women and exercise! I’ve been trying to convince myself that I should/could continue strength training like I’ve been doing for years as a competitive runner but now I’ll benefit with a ‘less is more’ approach!
A follow-along format with no talking makes it so much easier to focus on your form. Great to see strength training for this age group.
Great. But had to use much lower weight week 1. What weight is in the video ✌️
I don’t have access to these heavy weights and equipment but I will see what happens when I do them with my smaller weights. Thank you.
Week 1 🎉 – overall this follow along is very helpful but for me it’s especially helpful with tempo 🫶🏻. On the overhead carry I can only get my arms up halfway and that’s reducing weight. Should I reduce even more so I can lift all the way up?
Yeah, I think my six-year-old knees are gonna start my squats without 40 pound weights. I still got that ass to lift.
Which one is for lower back?
Why an incline bench press and not a flat one?
Rachel Felber thank you for sharing your great workout routine you are so truly talented i am so grateful for you i look up too for my inspiration and motivation you are the greatest ever 😍❤
Week 1
Week 1
Week 1
I started with your longer explainer video and have now done this workout twice. I have some experience lifting, and think I may need some heavier weights….
Bad knees so no squats. What can I do instead?
How long on the overhead carries ?
Thank you for doing this!
Week 1
I’ve done this three times in the last 10 days. I added tricep kickbacks and bicep curls.
Week one, day one!! Let's do this!! 💪
You just popped up out of nowhere 😂 but so happy I came across your video and decide to watch it.
Thank you for validating for me that's it's ok to rest longer between set. Because the person that I follow on YouTube is very good but she's always talking 20 seconds break between each move and then 40 seconds after each sets but i always have to pause the workout first much longer to bring my heart rate down. So thank you . Just subscribed ❤
Curious , what is the weight of your dumbbells you use to do the work out?
Thanks for video 🙏🙏🙏
Week 1
I have painful arthritic knees so goblet squats are bad for me. What alternative is there to work same muscles?