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Strength Training for Women Over 50 with Hypermobility: A Customized Approach from a Certified Personal Trainer

Writer's picture: Emiko JaffeEmiko Jaffe

Side profile of smiling woman performing kettlebell goblet squat in living room

Why Strength Training Is Essential for Women Over 50 with Hypermobility


Midlife is a critical time to focus on building strength and stability. Strength training not only supports hypermobile joints but also combats the natural aging process by improving bone density, muscle mass, and overall resilience. With the right program, you can stay active, prevent injuries, and feel more confident in your body as you age.


For both hypermobile individuals and women over 50, the ultimate goal is the same: to build strength, stability, and confidence in movement. While the challenges may vary, the solutions often overlap, creating an opportunity for a shared, effective training approach.


What is Hypermobility?


Hypermobility is a condition characterized by joints that move beyond a normal range of motion with little effort (sometimes referred to as being “double-jointed”). While this can sometimes lead to challenges like joint instability and discomfort, strength training tailored to your needs can make a significant difference, especially as you age.


If you're hypermobile, especially as a woman over 50, you’ve likely noticed that generic exercise programs don’t always work for your body. You may feel discomfort, fatigue, or instability after following conventional advice. This makes finding a personalized, age-appropriate approach to strength training essential for your long-term health and vitality.


Why Strength Training for Women Over 50 with Hypermobility Requires a Specialized Approach


As women age, hormonal changes, decreased bone density, and muscle loss (sarcopenia) can make hypermobility even more challenging. If you’re hypermobile, you may face specific obstacles, including:


  • Body Awareness: You may struggle to feel muscles working correctly during exercises.

  • Joint Stability: You might experience instability or poor coordination where others do not.

  • Managing Joint Range of Motion: You may easily move into large ranges of motion but find it difficult to control movements out of them.


Interestingly, many of these challenges overlap with the fitness needs of women over 50. Both groups benefit from stability work, improved proprioception, and strength training to maintain joint health and overall resilience. These shared needs make it critical to follow a customized strength training program that focuses on stability, strength, and balance while decreasing the risk of injury.



Why Generic Strength Training Programs Don’t Work for Hypermobile Women Over 50


1. They Ignore the Need for Stability

Conventional programs often prioritize flexibility and mobility—areas that can already be excessive for hypermobile individuals. Instead, the focus should be on building stability and strength to support your joints and connective tissues.


2. They Skip Warm-Ups and Prep Work 

Hypermobile women often need longer, more gradual warm-ups to reduce tension and prepare their bodies for movement. Without this, you risk discomfort or injury.


3. They Don’t Account for Unique Challenges

Many hypermobile women experience fatigue, joint discomfort, or other challenges that make generic programs too intense or rigid, leading to setbacks rather than progress.


4 Key Components of Strength Training for Hypermobility in Midlife


1. Breathing 


The physiological changes during menopause plus tension carried by many hypermobile women can affect breathing patterns, leading to increased tension. Learning proper breathing techniques can reduce stress, improve muscle activation, and create a solid foundation for strength training.


2. Proprioception 


Proprioception—your ability to sense your body’s position in space—is often challenging for hypermobile people and also tends to decline with age. This can exacerbate joint instability and increase injury risk. Exercises that improve proprioception help prevent injuries and build confidence in movement.


3. Stability 


Strengthening stabilizing muscles and connective tissues is essential for hypermobile women, especially during midlife when joint health is critical. Stability work can also reduce the “reactive gripping” common in hypermobility, where muscles tighten excessively to compensate for joint laxity.


4. Strength 


Strength training is vital for combatting age-related muscle loss. For hypermobile midlife women, it’s essential to focus on controlled, progressive exercises that build strength without pushing joints into unsafe ranges of motion.


4 Exercises to Avoid if You Have Hypermobility


While every individual is unique, some exercises may be risky for hypermobile women over 50 without proper preparation:


  • Excessive Stretching: Can create further instability in already lax joints.

  • Ballistic Movements: High-speed movements can overwhelm hypermobile joints.

  • High-Impact Activities: Activities like jumping or running can strain unstable joints.

  • Extreme Ranges of Motion: Avoid movements that push your joints to their limits without sufficient control.


Instead, focus on controlled, strength-based exercises that build stability and resilience. For example, prioritize squats within a safe range of motion or resistance band work for targeted muscle activation.


4 Principles to Follow When Strength Training with Hypermobility:


  • Work within a shorter range of motion you can control before progressing the exercise

  • Perform fewer repetitions and add more sets when increasing volume (i.e. do 6 sets of 5 reps instead of 3 sets of 10 reps)and start with fewer sets

  • If it feels "off" stop if it feels wobbly, unstable or painful, stop and modify or choose a different exercise

  • Don't overdo it aim to leave each exercise session feeling like you could have done more, rather than feeling like you did too much


Work with a Certified Personal Trainer Who Understands Hypermobility and Midlife Fitness


If you’re a woman over 50 dealing with hypermobility, strength training is crucial for keeping hypermobile joints healthy and strong, but jumping into a program (especially one created for the general population) without preparation can lead to frustration, discomfort, and injuries.


From warm-up to exercise selection, volume, frequency and recovery strategies, a certified personal trainer who understands your unique needs can create and customize a program that meets you where you are and progress you gradually and sustainably toward your meaningful fitness goals.


A Personalized Training Approach for Hypermobility


If you want to build a foundation of stability and strength so you can stay active, vibrant, and injury-free for years to come, visit my website to learn more about how we can work together virtually or in Del Mar, CA and to book your complimentary consultation.


 

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