Free Pilates for women over 50, from physical therapists
By the TrueMe team · Last checked
Start with Jessica Valant’s 15-minute workout for women over 50: a licensed physical therapist teaches strength and balance work with light weights. If floor work is hard, Will Harlow’s 7-minute seated core routine is a safe first step.
Start with ours
Our free gentle Wall Pilates for over-50s
Standing strength and balance work with the wall for support, voice coaching and an easier version of every move. It plays right here.
01
Best overall for women over 50
“15 Minute Full Body Workout for Women Over 50 - Strength & Balance!” · Jessica Valant
- Length
- 15:28
- Level
- Beginner to intermediate
- Position
- Standing, then hands and knees, then kneeling and lying
- You need
- Light dumbbells (water bottles work) and a mat
- Who teaches it
- Licensed physical therapist and Pilates teacher, 25+ years · As stated on their channel.
- Who it suits
- Women over 50 who want strength and balance work in one short session.
- What we like
- It covers the things that matter most with age (leg strength, upper body pushing and pulling, balance) in about 15 minutes.
- Watch out for
- Light weights are used from the start, and there is a hands-and-knees section from about 6:40.
Pair it with: Our gentle Wall Pilates for over-50s
Watch on YouTube02
Best seated start
“3 Best Core Exercises to Do From a Chair! (for 50+)” · Will Harlow
- Length
- 6:40
- Level
- Gentle
- Position
- Seated
- You need
- A chair
- Who teaches it
- Physiotherapist (MSc, HCPC-registered) who specializes in over-50s · As stated on their channel.
- Who it suits
- Over-50s who find getting to the floor hard, or who want to understand core work before a class.
- What we like
- He talks you through each exercise, with cues on screen. Three exercises, done in under seven minutes.
- Watch out for
- It is a short how-to rather than a follow-along class; repeat the three exercises yourself.
Pair it with: Our Wall Pilates for core
Watch on YouTube03
Best for learning core basics
“3 Best Pilates Exercises for a Strong Core (Ages 50+)” · Will Harlow
- Length
- 12:00
- Level
- Beginner
- Position
- Lying on your back, then hands and knees
- You need
- A mat or a firm bed; a pillow for your head
- Who teaches it
- Physiotherapist (MSc, HCPC-registered) who specializes in over-50s · As stated on their channel.
- Who it suits
- Over-50s who want to learn three classic Pilates core exercises properly.
- What we like
- A physiotherapist demonstrating three classic Pilates core exercises step by step, with the number of repeats on screen.
- Watch out for
- Filmed on a treatment couch and taught as a lesson, not a class. The last exercise is on hands and knees.
Pair it with: Our Wall Pilates for core
Watch on YouTube04
Best gentle daily routine
“10 Minute Gentle Morning Pilates | Pilates for Beginners” · Pilates with Ashley
- Length
- 9:28
- Level
- Gentle
- Position
- Lying on your back, seated at the end
- You need
- A mat
- Who teaches it
- Physiotherapist and APPI-certified Pilates instructor · As stated on their channel.
- Who it suits
- Anyone who wants ten easy minutes to start the day.
- What we like
- A physiotherapist teaching the basics: pelvic tilts, bridges and gentle leg work.
- Watch out for
- Everything is on the floor, so you need to be able to get down and back up.
Pair it with: Our Wall Pilates stretch
Watch on YouTube05
Best if you are in perimenopause
“Perimenopause Workout - 20 Minute Full Body Pilates Workout” · Jessica Valant
- Length
- 23:44
- Level
- Beginner to intermediate
- Position
- Standing, then hands and knees, then lying
- You need
- Dumbbells and a mat
- Who teaches it
- Licensed physical therapist and Pilates teacher, 25+ years · As stated on their channel.
- Who it suits
- Women in perimenopause who want strength, mobility and stretching in one session.
- What we like
- A balanced mix of standing strength with weights, floor core work and stretching.
- Watch out for
- At 24 minutes it is longer, and much of the second half is floor core work with a weight.
Pair it with: Our 15-minute full-body session
Watch on YouTubeHow we chose these
- Free to watch on YouTube, and the creator allows it to be played on other sites.
- Taught by someone who states a teaching or clinical background on their channel.
- Clear enough to follow at home without a teacher watching.
- No promise of fast weight loss or of treating a medical condition.
- Taught by a physical therapist or physiotherapist, as stated on their channel.
- Strength and balance included, not only stretching.
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