Surprising Strength Over 50
How Midlife Women Thrive Through Fitness, Hormones, and Community
I used to believe midlife signaled a steady decline—until I discovered how Strength Over 50 can unlock remarkable vitality: women over 50 can become stronger, healthier, and more confident than ever. Let me show you what’s possible by sharing the lessons I’ve learned from inspiring conversations that have completely redefined how I approach wellness in this season of life.
In the next few minutes, I’ll dig into how to maintain vitality, manage shifting hormones, and cultivate a positive mindset around health and fitness. Then, I’ll introduce you to Alicia Jones—a passionate health advocate for women over 50—whose approach to training, nutrition, and community resonates with my belief that it’s never too late to transform. If you’re craving a renewed sense of motivation and purpose around your health, I think you’ll enjoy every bit of what’s ahead.
Alicia Jones in Her Own Words
Alicia Jones describes herself as someone who has dedicated her career to helping women over 50 achieve better health through realistic fitness, balanced nutrition, and supportive coaching. After seeing firsthand how her grandmother and mother aged with very different outcomes, Alicia realized the profound effect that diet, exercise, and mindful living have on overall quality of life. Since 2006, she’s made it her mission to show women how to tap into their body’s incredible potential—regardless of age or current fitness level.
Alicia’s work centers on practical steps, community support, and understanding the science of midlife shifts. By blending these elements, she helps women find a path prioritizing functional strength, better mobility, and a sense of empowerment. Watching her own mother thrive into her seventies became living proof that “too old” is a myth—one that Alicia loves to bust every chance she gets.
Redefining Midlife Health and Fitness
I can’t tell you how often I’ve heard the phrase, “Once you turn 50, everything starts going downhill.” But in reality, midlife can be a gateway to newfound energy and vigor. In my personal journey, I’ve discovered that paying closer attention to how I move and eat has dramatically affected my well-being.
The Shift in Perspective
One major turning point for me was listening to the stories Alicia Jones shared about her clients—women who initially believed age defined their limits. Through consistent yet manageable steps, they discovered they could gain strength, shed unwanted weight, and even conquer significant fitness challenges, such as climbing steep towers for charity events. These were not lifelong athletes but everyday women, some in their fifties, late sixties, and seventies, who refused to settle for discomfort and fatigue.
Strong Bones, Strong Muscles
Midlife may come with declining estrogen levels and a natural drop in muscle mass, but that doesn’t have to spell weakness. According to Alicia, weight training—done correctly and in a way that respects individual constraints—can preserve and even build lean muscle. For me, it has helped to think of muscle not as a “young person’s vanity goal” but as a tool for independence. When I can lift objects, climb stairs easily, and recover quickly after strenuous activities, I know I’m investing in a more vibrant future.
Overcoming the “I Don’t Have Time” Mindset
Alicia also emphasizes the importance of quality workouts over marathon sessions. In a world where we juggle jobs, family responsibilities, and self-care, dedicating two-hour blocks to the gym might feel impossible. However, Alicia’s approach shows that even 10-minute strength workouts, repeated consistently, can yield noticeable improvements in muscle tone, posture, and energy levels. Learning that smaller, focused bursts of exercise could be just as beneficial was a game-changer.
Understanding Hormones and Managing Stress
If there’s one universal experience women over 50 share, it’s the body’s hormonal shifts. These changes can bring on everything from hot flashes and disrupted sleep to mood swings and stubborn belly fat. The extra stress we often carry—caring for aging parents, working full-time, and running households—can amplify these symptoms. Alicia’s approach addresses both the physical and emotional toll of these fluctuations.
The Impact of Cortisol
Cortisol, our stress hormone, can go into overdrive if we don’t keep it in check. Elevated cortisol often leads to disrupted sleep, sugar cravings, and an increased tendency to store belly fat. These aren’t just cosmetic concerns; high cortisol can drain energy and worsen menopause symptoms. I love that Alicia educates women on how exercise can be a double-edged sword when it comes to cortisol. Overdoing it while eating too little can create more stress on the body, undermining our efforts. Instead, she recommends shorter, high-quality strength sessions, proper rest, and balanced nutrition.
Balancing Estrogen and Bone Health
When estrogen levels decline, women face a higher risk of osteoporosis. Alicia’s philosophy encourages placing demand on the bones through weight training, which stimulates bone growth. Even exercises like squats, planks, and rows can contribute to better bone density. Learning the connection between strength exercises and bone health was incredibly motivating for me. It’s not just about looking fit; it’s about ensuring we can carry our grandkids, travel confidently, and stay active in the years ahead.
Rest and Recovery
For Alicia, rest is as crucial as movement. She encourages women to get enough sleep—ideally 7-9 hours—so their bodies can repair and regulate hormones. As someone who used to see rest as a luxury, I’ve made a conscious effort to prioritize quality sleep. Now, I treat a solid night’s sleep as part of my health arsenal alongside a nutritious diet and meaningful exercise.
Three Exercises Every Woman Over 50 Should Know
Quality counts more than quantity, especially when it comes to exercising with an over-50 body. Alicia often highlights three “big players” that target multiple muscle groups, promote better posture, and improve everyday functionality. I’ve included them in my own routines and seen notable differences in my strength, balance, and confidence.
1. Squats
You might think of squats as a younger person’s exercise, but this movement is essential for daily activities—like getting up from chairs or using the restroom without straining. Squats work the quads, hamstrings, and glutes, building the foundation for safer movement and injury prevention. Even if you only do a handful each day, you’ll build strength that translates to a real-world difference.
2. Planks
Planks are an all-around core builder. By holding yourself in a straight line—elbows under shoulders, body parallel to the floor—you engage the deep abdominal muscles, lower back, and even glutes. I remember the first time I tried a 30-second plank: I was shaking by the 20-second mark. Now, I can hold it for over a minute and feel how it supports my posture. Alicia explains that a strong core helps with everything from spine health to flattering abs.
3. Rows
Rows focus on the back muscles, pulling the shoulder blades together and combating the rounded shoulders that come from hunching over phones, keyboards, or steering wheels. My shoulders used to roll forward automatically, especially when I was tired or stressed. Over time, incorporating rows taught me to maintain better posture, which relieved neck strain and made my upper body look more open and confident.
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Adapting Nutrition for Midlife
At this stage, the old “move more, eat less” mentality often fails. Women over 50 usually have more responsibilities, less free time, and hormonal fluctuations that can derail strict diet plans. Alicia advocates for an approach that balances macros (protein, carbs, and fats) to suit your body’s changing needs.
Prioritizing Protein
Protein is the building block of muscle, and muscle mass can decrease with age if we’re not careful. Whether you prefer lean meats, fish, dairy, or plant-based sources like beans and lentils, ensuring enough protein is crucial. In my own journey, once I upped my protein—through Greek yogurt, eggs, or lean poultry—I noticed a steadier energy level throughout the day.
Mindful Carbs
Carbs tend to have a negative reputation, but Alicia underscores that we need them for quick energy and hormone balance. The trick is to choose quality carbs—think whole grains, fruits, and vegetables—rather than sugary snacks or heavily processed foods. When stress is high, reaching for healthy carbs in moderate portions can calm cortisol, reduce nighttime cravings, and help stabilize mood.
Smart Fats
Healthy fats—avocados, nuts, seeds, olive oil—also play an essential role in hormone regulation and brain health. Adding a little avocado to my breakfast or snacking on almonds in the afternoon helps me stay satisfied. I’ve learned to pick nutrient-dense foods that give me sustained energy rather than empty calories.
Emotional Eating and Cortisol Cravings
Emotional eating is often tied to stress. When cortisol levels spike, it’s common to crave sugary or carbohydrate-heavy foods. Alicia teaches that acknowledging these triggers—and planning healthier alternatives—can help. I’ve started to keep fruit on hand or snack on cheese and whole-grain crackers when a craving strikes. It’s not about denying myself but about making slightly better choices that align with my overall goals.
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Inside Alicia’s “Over 50 Fit and Fabulous” Program
One of the standout things about Alicia’s approach is how she blends science with an understanding of a busy midlife lifestyle. Her 12-week “Over 50 Fit and Fabulous” program accommodates different fitness levels, health concerns, and schedules.
A Three-Phase Formula
Alicia structures her program around a step-by-step process:
- Discovery: This phase focuses on logging current eating and exercise habits. The goal is to learn what you’re doing right and where a few tweaks could help.
- Adaptation: She then helps women modify and refine their routines based on real-world demands, ensuring the plan fits their lifestyle rather than the other way around.
- Strength: This is where participants build on foundational exercises and gradually increase intensity. It’s a chance to celebrate improved form, more energy, and new confidence levels.
I appreciate that Alicia isn’t dogmatic about how long each phase should take. If life throws you curveballs, you can stay in the discovery or adaptation phase as needed. There’s no shame in moving at your own pace.
Short, Effective Workouts
From all I’ve learned, “Over 50 Fit and Fabulous” provides video instructions for 30- to 45-minute workouts but also includes a 10-minute “Busy Lifestyle Backup Plan” for those super-busy days. Alicia designed it this way because she knows that consistency, not marathon sessions, produces the best results. I’ve used this strategy countless times when my schedule only allowed for quick bursts of exercise.
Personalized Support and Community
One of Alicia’s biggest strengths is her small-group coaching calls—“support seats”—where participants can ask questions and tailor the exercises to their needs. Some women need modifications for back or knee pain; others struggle with emotional eating. The sense of community can be incredibly motivating. Sharon, for instance, was a participant who navigated personal hardships, including the loss of her parents, and still managed to transform her body and health by leaning on Alicia and this supportive group.
Flexibility in Nutrition
Rather than imposing strict meal plans, Alicia teaches the basics of reading nutrition labels, portioning macronutrients, and making conscious choices. Participants learn to adapt familiar recipes instead of overhauling their entire diet. I love the idea of making small shifts that lead to significant changes rather than crash diets that aren’t sustainable long-term.
My Personal Favorites from Alicia’s Method
- Daily Movement: A little goes a long way, even if it’s a quick walk or a 10-minute strength circuit.
- Mindful Meals: Understanding how to read labels, choose protein, and include healthy carbs changed my approach to food.
- Support and Accountability: Feeling seen and heard in a community of women who share similar goals can make all the difference on tougher days.
- Practical Steps: Alicia’s approach works because it takes real life into account—work deadlines, family obligations, travel, and more.
Age Is Not a Limitation—It’s an Invitation
Alicia Jones emphasizes that 50, 60, or 70 doesn’t have to be a cutoff for physical aspirations. In fact, it can be the perfect time to uncover personal strengths we never knew we had. As our children grow up and our careers evolve, many of us find a second chance to invest in our health in a more profound way.
Real-Life Inspiration
Alicia once used her 72-year-old mother as living proof that “too old” simply isn’t true. Her mom participated in a public fitness event, showing Alicia’s clients firsthand how age could be an asset, not a drawback. I find stories like this so uplifting because they challenge cultural norms that tell us to “slow down” and “accept decline.”
Creating a Fuller Life
It’s not just about the physical changes. Gaining strength often sparks a bigger mindset shift—suddenly, I’m more motivated to pursue dreams, hobbies, and adventures that might have seemed out of reach before. Whether it’s traveling to a new destination, trying a new sport, or finally tackling that home renovation project, being fit and well makes life experiences richer.
Ready to Learn More?
If you’re curious how Alicia’s methods could work for you, she’s offering a free masterclass called “The Three Phase Food and Fitness Formula Every Woman Over 50 Needs to Know.” It’s an in-depth look at how she blends hormone-friendly training, mindful nutrition, and practical lifestyle adjustments. By attending, you can see whether “Over 50 Fit and Fabulous” is your next step. (That masterclass is also how you’ll receive a personalized invite to join the 12-week program.)
As someone who loves to share valuable resources, I have a special affiliate link for Alicia’s free masterclass. There’s no cost to you, and if you decide it’s a great fit and enroll in her program, I do earn a small commission—again, at absolutely no extra charge to you. I believe in Alicia’s work because it has genuinely helped me and many women I know.
Final Thoughts and an Invitation
I hope what you’ve read here leaves you feeling optimistic and inspired. Maybe you’ll start by adding a few squats to your morning routine, or perhaps you’ll experiment with a 10-minute strength session in the afternoon. Every little step counts and there’s no deadline for building a healthier version of yourself.
I’m eager to keep sharing tips, strategies, and stories that uplift and empower. If you enjoy content like this, consider joining my circle of insiders—you’ll be the first to hear about upcoming events, new content releases, and special promotions I’ve lined up just for you. Think of it as your personal invitation to receive timely inspiration right when you need it most.
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Affiliate Disclosure
I am an affiliate for Alicia’s “Over 50 Fit and Fabulous” program. If you sign up for her free masterclass using my link and then decide to join her program, I may earn a small commission at no extra cost to you. I only recommend what aligns with my goal of helping women over 50 live healthier, stronger, and more confident lives.
Alicia's Free Master Class The Three-Phase Food and Fitness Formula Every Woman Over 50 Needs to Know
Alicia Jones Healthy Living YouTube
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