When us women enter our 40s and beyond, our bodies undergo a lot of changes. Hormonal shifts, muscle loss, and a slower metabolism can make maintaining strength and energy levels more challenging. However, one of the most effective ways to combat these changes is through strength training.

If you’ve ever thought weightlifting was only for bodybuilders or young athletes, think again! Strength training is a powerful tool for every woman over 40 who wants to stay strong, vibrant, and confident. I have first hand experience of my body changes during menopause and I want to share this with you to help you stay confident and full of health. 

1. The Benefits of Strength Training

Preserves and Builds Lean Muscle Mass

After 40, women naturally lose muscle mass due to declining oestrogen levels. Strength training helps counteract this loss, keeping muscles strong and functional for daily activities.

Boosts Metabolism and Aids Weight Management

Muscle burns more calories than fat, even at rest. By increasing lean muscle mass, strength training helps keep your metabolism active, making it easier to maintain a healthy weight.

Improves Bone Density and Reduces Osteoporosis Risk

Postmenopausal women are at a higher risk for osteoporosis due to decreasing estrogen levels. Resistance training stimulates bone growth and strengthens bones, reducing the likelihood of fractures and breaks.

Enhances Joint Health and Reduces Pain

Stronger muscles provide better support for joints, reducing strain and minimising aches, pains, and injury risks. Strength training can even alleviate symptoms of arthritis and improve flexibility.

Elevates Mood and Mental Well-Being

Exercise, including strength training, releases endorphins, which help reduce stress, anxiety, and depression. Lifting weights also builds confidence and a sense of accomplishment.

2. How to Get Started with Strength Training

Start with Bodyweight Exercises

If you’re new to strength training, begin with bodyweight exercises like squats, lunges, push-ups, and planks. These movements build foundational strength before adding weights.

Incorporate Free Weights and Resistance Bands

Dumbbells, kettlebells, and resistance bands add intensity to your workouts and help target different muscle groups effectively.

Focus on Compound Movements

Exercises like squats, deadlifts, rows, and presses engage multiple muscle groups simultaneously, maximizing efficiency and strength gains.

Aim for 2-3 Sessions Per Week

Strength training doesn’t require daily workouts to be effective. Two to three sessions per week can yield significant benefits while allowing muscles time to recover and grow.

3. Overcoming Common Fears and Myths

“I Don’t Want to Get Bulky”

Women don’t have the same testosterone levels as men, making it unlikely to build excessive muscle mass. Instead, strength training helps tone and sculpt the body.

“I’m Too Old to Start”

It’s never too late! Women in their 50s, 60s, and beyond see incredible results from incorporating strength training into their routines.

“I Might Get Injured”

When done with proper form and progression, strength training reduces the risk of injury by strengthening muscles and joints. Working with a coach or following a structured plan can help ensure safety.

4. A Simple Beginner Workout Plan

Try this beginner-friendly strength workout 2-3 times a week:

• Squats – 3 sets of 10 reps
• Push-ups (or Wall Push-ups) – 3 sets of 10 reps
• Bent-over Rows (with Dumbbells or Resistance Band) – 3 sets of 10 reps
• Glute Bridges – 3 sets of 12 reps
• Plank (Hold for 30 seconds) – Repeat 3 times

5. Final Thoughts

Strength training is one of the best investments you can make in your health as a woman over 40. It helps you stay strong, maintain mobility, prevent injuries, and feel more confident in your body.

Start small, stay consistent, and enjoy the empowering journey of getting stronger!

If you need more help with your workouts, I am a level 3 qualified personal trainer that can provide 1 to 1 training either online or in person, or you could join in my Get up and Go group online fitness.