{"id":673266,"date":"2026-09-05T02:51:24","date_gmt":"2026-09-05T02:51:24","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/673266\/"},"modified":"2026-09-05T02:51:24","modified_gmt":"2026-09-05T02:51:24","slug":"im-a-strength-coach-at-63-these-are-the-3-workouts-i-do-every-week-to-build-life-long-strength","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/673266\/","title":{"rendered":"\u2018I\u2019m a strength coach \u2013 at 63, these are the 3 workouts I do every week to build life-long strength\u2019"},"content":{"rendered":"

For women over 50, building and maintaining strength<\/a> doesn’t require spending hours in the gym or following an overly elaborate or fussy programme. Instead, the key is finding a plan you can stick to and progress easily so you can keep things challenging. <\/p>\n

Bodyweight exercises<\/a> are a great place to start and investing in some dumbbells<\/a> can also help you create a really solid strength training routine \u2013 as 63-year-old fat loss coach and fitness content creator Karen Trasatti<\/a> recently demonstrated on Instagram<\/a>.<\/p>\n

According to Trasatti, what matters most after 50 is ‘lifting weights consistently, challenging your muscles and eating enough protein to support muscle growth.’ <\/p>\n

Giving us an insight into how she trains to build muscle, Karen explained that she typically rotates three dumbbell-only workouts a week, each featuring four to six simple movements requiring just one or two dumbbells, and a combination of compound<\/a> and isolation movements to engage muscles effectively.<\/p>\n

‘This is exactly how I train to stay lean, build muscle and feel stronger every year \u2013 not every day,’ she explained in a post on Instagram<\/a>.<\/p>\n

Why strength training is so beneficial for women over 50<\/p>\n

Age-related muscle loss, known scientifically as sarcopenia, can begin as early as the age of 30 (when loss sits at around 3-8% per decade<\/a>), but it speeds up significantly when we enter our 60s.<\/p>\n

As well as increasing fall risk and general frailty, sarcopenia is a significant risk factor for osteoporosis<\/a>; a health condition (affecting women significantly more than men) that weakens bones, making them fragile and more likely to break.<\/p>\n

Strength training<\/a>, then, can significantly slow sarcopenia, and in some cases even help reverse osteoporosis.<\/p>\n

Trasatti’s 3 weekly workouts1. Full-body<\/p>\n

Do 2-3 sets<\/p>\n

    \n
  1. Goblet squat<\/strong><\/a> x 12 reps<\/li>\n
  2. Dumbbell chest press<\/strong> x 10-12 reps<\/li>\n
  3. Bent-over row<\/strong><\/a> x 10-12 reps<\/li>\n
  4. Romanian deadlift<\/a> <\/strong>x 10-12 reps<\/li>\n
  5. Shoulder press<\/strong><\/a> x 10 reps<\/li>\n
  6. Plank<\/strong><\/a> x 30-45 seconds<\/li>\n<\/ol>\n
      2. Upper body <\/p>\n

      Do 2-3 sets<\/p>\n

        \n
      1. Dumbbell chest press <\/strong>x 10-12 reps<\/li>\n
      2. Single-arm bent-over row<\/strong> x 10 each side<\/li>\n
      3. Shoulder press<\/strong> x 10 reps<\/li>\n
      4. Lateral raise<\/strong><\/a> x 12 reps<\/li>\n
      5. Bicep curl<\/strong><\/a> x 12 reps<\/li>\n
      6. Overhead tricep extensi<\/strong>on<\/strong> x 12 reps<\/li>\n<\/ol>\n

        3. Lower body<\/p>\n

        Do 2-3 sets<\/p>\n

          \n
        1. Goblet squat<\/strong> x 12 reps<\/li>\n
        2. Romanian deadlift<\/strong> x 12 reps<\/li>\n
        3. Reverse lunge<\/a> <\/strong>x 10 each leg<\/li>\n
        4. Step-up<\/strong><\/a> x 10 each leg<\/li>\n
        5. Glute bridge<\/strong><\/a> x 15 reps<\/li>\n<\/ol>\n

          How to do the movements1. Goblet squat\"Image<\/p>\n