Why Every Woman Over 40 Should Consider Lifting Weights 💪
- Fit with Frank
- Apr 22
- 4 min read
Updated: May 6
Let’s be honest — the idea of strength training might sound a bit intimidating at first. Especially if your only experience with weights involves hauling the weekly shop from the boot of your car. However, if you're a woman over 40, picking up a dumbbell could be one of the best things you ever do for your health, confidence, and long-term wellbeing.
In this blog, I’ll share why strength training matters more than ever as we get older. I will also bust a few myths and give you simple tips for getting started from the comfort of your own home. No scary gym bros or mirror-flexing required! (Unless you want to, of course!)
💥 The Big Benefits of Strength Training - Especially After 40
Stronger Bones
Stronger Bones = Less Risk of Fractures: As oestrogen levels start to decline around menopause, bone density takes a hit. This increases the risk of fractures and osteoporosis. But strength training has been scientifically proven to stimulate bone growth. This helps keep your skeleton strong and sturdy.
Boosts Metabolism
Boosts Metabolism & Fights Weight Gain: Muscle is metabolically active tissue, meaning it burns more calories even while you’re watching telly. Strength training helps build lean muscle. This, in turn, keeps your metabolism ticking along nicely, even as hormones try to slow it down.
Improves Balance
Improves Balance & Reduces Injury Risk: Having stronger legs, glutes, and core muscles makes everyday life easier and safer. This includes activities like walking up stairs, lifting the hoover, or playing with the grandkids.
Supports Mental Health
Supports Mental Health & Confidence: The confidence that comes from feeling strong is next level. Lifting weights has been shown to reduce symptoms of anxiety and depression. Additionally, it improves sleep and provides the post-workout “I can take on the world” energy.
Increases Longevity
Increases Longevity: A 2019 study in JAMA found that adults who regularly strength trained had a significantly lower risk of death from all causes. It’s like a magic pill… only sweatier.
👩 What Does This Mean In The Real World?
Let me tell you about Sarah...
Sarah is a 54-year-old mum of two, nan of three, and a self-declared gym-phobe. She’d never lifted a weight in her life — unless you count her weekly Tesco shop. Like many women, she’d spent years doing a bit of cardio here and there. But as she hit her 50s, changes began to happen that she didn’t like.
Her jeans were getting tighter, even though her weight hadn’t changed. Energy was dropping. She felt a bit “meh” in her own skin. Aches started sticking around longer than they used to. What really annoyed her? Not being able to lift her suitcase into the overhead locker on holiday.
Fast forward six months into a simple strength training routine — just two sessions a week at home, using dumbbells and a chair. Sarah felt like a new woman.
Her body shape changed — she felt firmer, her posture improved, and she fit back into clothes she thought she’d have to donate. Even better? Her confidence soared. She could pick up her grandkids without worrying about her back. She had the energy to run around the park and actually enjoy it. Plus, she even started planning another trip abroad because she knew she could carry her own suitcase (one-handed if she wanted)!
That’s the magic of strength training. It’s not about six-packs or selfies. It’s about making real life feel easier, stronger, and more fun.
🏡 How to Get Started With Strength Training at Home
You don’t need a gym. You don’t even need much equipment. Here’s how to start:
Use Your Bodyweight
Use your bodyweight: Squats, lunges, and push-ups (on the wall or kitchen counter!) are fantastic exercises.
Grab Equipment
Grab a pair of dumbbells or resistance bands: Start light. It’s more about form than heavy lifting.
Start Slow
Start slow: Just 2–3 sessions a week is enough for you to see big benefits.
Follow a Plan You Enjoy
Follow a plan you enjoy: Consistency is key. You are more likely to stick with something you like.
👉 Join My FREE 6-Week Strength Challenge for Women Over 40: Feel stronger, fitter, and more confident in just 30 minutes a week — no gym required! 🔗 CLICK HERE TO JOIN FREE CHALLENGE
🎥 Or head over to my YouTube Channel for beginner-friendly videos to help you get moving now:🔗 SUBSCRIBE FREE
🎧 Listen to my Pod: Exercising During Menopause
Want to hear more about how your body changes during midlife? How to work with it, not against it? Tune in to this episode of my podcast where we dive into the joys, challenges, and science behind exercising through menopause. 🔗 LISTEN NOW
🙋♀️ Want Personalised Support?
If you’re ready to take things up a notch, I offer personal training for women over 40 both online and in-person at my private studio in Merstham.
In-Studio Coaching (Surrey)
In-Studio Coaching (Surrey): Work with me face-to-face in a private, friendly space. No distractions or egos — just expert guidance and a whole lot of encouragement. 🔗 She Lifts: Personal Training for Women
Online Coaching
Online Coaching: Get a bespoke strength training program, accountability, and ongoing support. All from the comfort of your home. 🔗 FWF Academy
Final Word?
It’s never too late to start. Strength training isn’t about looking a certain way. It’s about living a certain way. Feeling stronger. More confident. More you.
So whether you’re lifting tins of beans today or picking up dumbbells tomorrow — I’m cheering you on every step of the way. 💪
Get lifting, ladies!
FRANK
your Personal Trainer / Strong Woman Supporter
