For years, many women have believed that strength training is only for bodybuilders or younger fitness enthusiasts. But the truth is, after age 40, strength training becomes essential—not just for fitness, but for long-term health, longevity, and independence. Muscle mass declines naturally with age, but lifting weights can slow down aging, boost metabolism, and protect bone health.
Why Strength Training is Essential for Women Over 40
- Prevents muscle loss (sarcopenia) – maintaining strength & mobility.
- Supports bone health & reduces osteoporosis risk – increasing bone density.
- Boosts metabolism & hormonal balance – leading to more energy and better mood.
Strength Training & Menopause – A Game Changer
- Strength training reduces cortisol (stress hormone) and supports testosterone & estrogen levels.
- It improves mood, brain function & sleep quality.
- Stronger muscles support joints, reducing injury risk as we age.
How to Get Started with Strength Training (For women who are beginners.)
- Begin with bodyweight exercises (squats, lunges, push-ups).
- Focus on form first before increasing resistance.
- Train 2-3 times per week for noticeable benefits in energy, strength & resilience.
- Ensure rest & recovery are also prioritised as of your training plan to avoid increasing stress levels.
Strength is a Lifelong Journey
Building muscle and maintaining strength is a lifelong journey, not a quick fix. Consistency is key, but so is patience—results take time and you may have physical set-backs and need adjustments along the way. Strength training should be about staying strong, mobile, and confident for life.
Strength training is one of the best things women over 40 can do for their health, longevity, and confidence. Ready to feel stronger and more energised? Join a strength training course or session at Her Longevity Lifestyle or book a free discovery call to see if 1-2-1 coaching/PT is for you.