Fitness Workout for Women

20 Minute KNEE FRIENDLY Weights Workout for Women over 50

Level FOUR | HEAVY dumbbells | NO cardio, ALL standing, NO squats | BURN 75 – 100 calories

Think you have to do cardio to get your INTENSITY? This slow-moving, KNEE-FRIENDLY, strength-only WEIGHTS workout is going to prove otherwise! We are picking up heavy things and putting them back down again with an INTENSE body-shaping routine that is perfect for women over 50.

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Working with weights is essential for women of “a certain age” because it improves your
👍 Balance
👍 Stamina
👍 Strength
👍 Bone Health


And it revs up your METABOLISM! We don’t burn a lot of calories *while* we’re doing the workout, but strength work like this can keep your body burning at an elevated rate for up to 48 hours afterward. Plus, increasing the muscle tissue in your body will have you burning more calories all day, every day!

What’s not to love about that?

Before you answer that, though, there’s more!

Today’s workout strengthens your whole body WITHOUT any squatting or lunging, making it good for you and good for your knees. There are no transitions to the ground, and it includes both a warm up and a cool down.


Interval timer is set for 1:30; complete one interval on each side

Overhead to Balanced High Knee with Extension
Side Raise with Side Balance Kick
Curl + Fly with Drinky Bird
High Elbow Opener with Side Kick

FINISHER (complete two intervals):
Deadlift with Full Front Raise


Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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❤ Pahla B – your BEST fitness friend! ❤

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  1. Hi Paula. Just found your videos and this is exactly what I have been looking for since turning mid-50's. Can you explain the coding on each video, L2, L4, etc? Looking forward to working out with you every day…

  2. Hi, Pahla! I’m wondering if you could address how to get my 54 year old biscuit lifted and defined? How many days a week and what specific exercises? If you’ve already addressed this somewhere I apologize. Thank you!!!

  3. Hey Pahla, this was my first weights workout with you and omg it was hard. I suffer with severe depression and it has gotten the best of me since I fell down the stairs and had knee surgery. I am not always motivated to workout but today I told myself to get up and workout with you 😊

  4. Good grief woman, what are you trying to do to us?  That was challenging but I'm pleased I managed it with 8lb weights.  Excellent for balance too – not too wobbly thanks to your other balance workouts. Any chance of one like this without flys – they are the devils exercise

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