Why Women over 50 Should Prioritize Pushups — and How to Build a Balanced Fitness Routine

Pushups might not be the first exercise that comes to mind for women over 50, but they should be. Here's why.

As we get older, staying strong and active becomes more important — especially for women over 50. Muscle loss, joint pain, and changes in bone density are common, but exercise can help ease those changes and even prevent some of them from happening.

And if there’s one exercise that offers a lot of benefits in a simple, accessible way, it’s the pushup.

Why Pushups Matter

Pushups might seem intimidating, but they’re one of the most effective strength exercises out there. They work several major muscle groups at once — including the chest, shoulders, arms, and core — and they don’t require any equipment. That makes them easy to do at home, at the gym, or even while traveling.

Dr. Brittany Leboeuf, a research scientist at Orangetheory Fitness, calls pushups “one of the most functional and accessible strength exercises available.”

For women over 50, she says, they’re especially useful because they target muscles that are key for posture, balance, and tasks like lifting or carrying.

“These muscles play an essential role in posture, balance, and daily functional tasks like lifting, carrying, and bracing yourself during a fall,” she explains.

Pushups also help with neuromuscular coordination — the way your brain and muscles work together — which is important for balance and reaction time as you age.

Even better, they can be adjusted for any fitness level. Wall pushups, incline pushups, or knee pushups are great starting points. “The key is to meet your body where it is and progress with consistency,” says Dr. Leboeuf.

How Pushups Fit Into a Bigger Picture

While pushups are a great start, a balanced fitness routine should include more than just strength training.

Aerobic exercise, like walking, swimming, or dancing, helps your heart and supports a healthy weight. Flexibility exercises like yoga or stretching improve range of motion and help prevent injuries.

Experts suggest working up to at least 20 minutes of aerobic activity three to four days a week, and including strength training two or more times per week.

For strength, hand weights, bodyweight exercises like squats or lunges, and pushups can all be part of the plan.

Dr. Jessica Shepherd, a board-certified OB-GYN, points out that strength training is especially important during and after menopause, when hormone shifts can speed up muscle and bone loss.

“Resistance training can challenge muscles in order to build strength, which improves function and helps prevent falls and injuries in the future,” she says.

Make It Part of Your Routine

You don’t need to do everything at once — just get moving. That could mean walking the dog, taking the stairs instead of the elevator, or doing pushups while watching TV. Every bit of movement helps.

What matters most is consistency. “No matter where someone starts, the goal is progression,” says Dr. Leboeuf. With a little patience and a regular routine, women over 50 can build strength, improve balance, and feel more confident in their bodies — one pushup at a time.