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Fabulous Fifties Arm Exercises Off 53 As noted above, the best weight training workouts for women over 50 will include exercises that promote functional movements Remember the key points above when performing these exercises and always modify the movements if needed to avoid injury Dumbbell Squats Squats are the ultimate lower body exerciseBest 10 Men's Workout Apps From biceps & abs to legs and back; 10 minute arm workout over 50