What does a weekly strength training schedule look like for a woman over 50?

Nikkiey explains why fewer days can work better. In her view, the body at 50 or 60 tolerates less stress, and piling on more raises cortisol, which she calls a fat-storing hormone. She recommends a four-day split for women 50 and older. In another video she says four or five days, maybe even three. She tells the story of a member over 50 training six days, exhausted and not seeing changes, who dropped to five with no change to her macros and saw her weight drop and her energy improve. Her advice: pull back a day, then reassess your energy and recovery.

As for what goes into those sessions, one WarriorBabe coach suggests exercises that build muscle and bone density using free weights, resistance bands and bodyweight, plus flexibility and balance work and enough recovery time. Progress gradually by adding weight, changing routines or adjusting rest periods, and choose fewer reps with good form over more reps done poorly. For cardio, Nikkiey favors steady-state work like walking over HIIT because it adds less stress, and she stresses eating enough to fuel recovery. If you have joint replacements or other health conditions, work out the specifics with your doctor.

If six days has left you tired and stuck, that is a plan problem, not an effort problem.