Personal trainer for women over 50

This page is for women over 50 who know they "should" be lifting weights but don't know where to start, or who feel out of place in a gym full of people half their age. HipTrain is live 1-on-1 personal training over video. You work with the same certified coach from your own home, starting at about $14 a session, and the first session is free.

The short version

• Strength training is one of the most useful things you can do for your bones and muscles after 50. Mayo Clinic says putting stress on bones around and after menopause can increase bone density.
• You don't need to lift heavy on day one. Bands, body weight and household items are a fine start.
• A live coach checks your form in real time, so you can build up with less guesswork.
• Check with your doctor first, especially if you've been told you have low bone density or osteoporosis.

Why a live coach helps women over 50

Your bones respond to load. A Mayo Clinic women's health doctor, May Al-Araji, puts it simply: "Weight-resistance exercises are really key for bone health." Mayo Clinic explains that putting stress on bones during perimenopause and after menopause can increase bone density and lower the risk of osteoporosis. Her advice is to build up gradually, starting with resistance bands or body weight before moving to free weights. That gradual build is exactly where a coach earns their keep: knowing when you're ready for more, and when you're not.

Muscle matters for everyday independence. Harvard Health notes that you can lose 3% to 5% of your muscle per decade after 30. The CDC asks adults to do strength work for all major muscle groups on at least 2 days a week. For adults 65 and older, it adds balance activities. Many women find that strength work makes carrying grandkids, lifting a suitcase into the overhead bin and gardening feel easier.

Most women your age haven't started yet. In CDC data from 2020, only 17.6% of women aged 50 to 64 met both the strength and the aerobic guidelines, compared with 21.6% of men the same age. You're not alone if you've never lifted. But it's worth starting.

No audience. Training at home means no mirrors full of strangers and no waiting for equipment. Just you, your coach and the camera. Many women say that alone makes it easier to show up.

Be safe about it. Our coaches are certified personal trainers. They are not doctors, physical therapists or menopause specialists. Talk with your doctor before starting, and tell your coach about any bone density results, joint issues or surgeries.

What a session looks like

An example only. Picture a 58-year-old who walks every day but has never lifted a weight. She has a pair of 5-pound dumbbells and a sturdy chair. Thirty minutes might look like this:

• Warm-up, 5 minutes: marching, arm circles, hip hinges with hands on hips, and a few slow sit-to-stands to wake up the legs.
• Lower body, 8 minutes: sit-to-stands holding one dumbbell at the chest, then glute bridges on the floor (or on the bed, if the floor is hard to get down to). Your coach watches that your knees track over your toes.
• Upper body, 8 minutes: bent-over rows with the dumbbells, seated overhead presses, and push-ups against the kitchen counter. If your wrists ache, your coach switches you to a forearm position.
• Carry and balance, 5 minutes: a suitcase carry (one dumbbell in one hand) around the kitchen, standing tall, then a balance hold on one foot with a hand on the counter.
• Cool-down, 4 minutes: chest, hip and calf stretches, and a quick talk about what felt easy, so next week can be a little harder.

Over time, your coach adds weight, reps or harder versions as you're ready. Slow and steady is the plan.

What women like you say

"I've been training with Felipe for about 3 months, and I can tell a difference in my abs and overall fitness. Felipe pushes me beyond what I'd do on my own, but is still considerate of my age (70's) and limitations." (Carole N., Google review)

"They have individualized my training needs based on my goals and needs." (Otishia H., Google review)

These are real Google reviews. HipTrain holds 5.0 on Google from 81 reviews. Your results will be your own.

What it costs

With about 4.3 weeks in a month, each 30-minute session costs about $14, and each 60-minute session about $25. Your first session is free, no credit card needed.

HipTrain is HSA / FSA eligible. Please know the rule, though: IRS Publication 502 generally counts exercise as a medical expense only when it's for a specific condition your doctor has diagnosed. That usually means a Letter of Medical Necessity. Check with your plan.

A local trainer averages about $55 an hour, per Thumbtack's national cost guide, with a typical range of $40 to $100. Twice a week in person at that average is around $480 a month.

When HipTrain isn't the right fit

• If you want a trainer who specializes only in women over 50 or in menopause, look for a coach with that focus. Our coaches adapt every session to you, but we don't advertise menopause specialists.
• If you need diet and meal help, we don't offer nutrition coaching.
• If you want hands-on spotting with heavy barbells, an in-person gym trainer is the better choice. We're video only.
• If you prefer recorded classes whenever you like, an on-demand app fits better. We're live, at a set time.
• We're a small company: a handful of featured coaches and 29 App Store ratings.

Questions

Should women over 50 lift weights?

For most women, yes, with a doctor's okay. Guidelines call for strength work at least 2 days a week, and Mayo Clinic notes that loading your bones around and after menopause can increase bone density. Start light and build gradually.

Will lifting make me bulky?

Very unlikely at this stage of life. The goal is strength you can use: getting up easily, carrying things, standing tall. Your coach sets the load for that.

What if I have osteoporosis or low bone density?

Talk with your doctor about which movements are safe for you, then share that guidance with your coach. Your coach will plan around it. They don't diagnose or give medical advice.

Can I tell you what kind of coach I'd like?

Yes. The two-minute questionnaire asks about your goals and schedule, and we match you with a coach who fits. If the fit isn't right, you can switch coaches anytime. More on lifting in our strength training guide and on this life stage in training through menopause.

Curious? Try your first session free and see how it feels to train with someone in your corner. No card needed.

Sources

• HipTrain
• Mayo Clinic News Network: Perimenopause, menopause and weightlifting (2024)
• Harvard Health: Preserve your muscle mass
• CDC: Physical activity guidelines for adults
• CDC: Physical activity guidelines for adults 65 and older
• CDC NCHS Data Brief 443: Adults meeting physical activity guidelines, 2020
• IRS Publication 502: Medical and Dental Expenses
• Thumbtack: How much does a personal trainer cost?