When I started looking at exercise as an essential part of my day (rather than just being another addition to my to-do), things really changed for me in midlife. And I truly believe it can be game-changing for you too!
Strength training, in particular, has become one of my favorite ways to stay active. And trust me, it’s not just for those gym giants lifting heavy weights. For us women over 40, let me tell you, strength training is right up our alley, too!
As we journey through this life stage, our body inevitably changes, and it’s normal to feel a little disconnected from it at times. You might notice some shifts — like your muscles and bones feeling less resilient, or your posture and balance becoming a bit less stable.
It can be frustrating, yes, but the beautiful thing about strength training is that it helps combat those changes — slowing down physical aging and making you feel stronger. So, if you’re looking for a positive challenge that will truly nurture your body, strength training could be exactly what you need!
The best part? You can let go of any worries about bulking up — strength training is about building a body that feels good and works for you. You deserve to feel your best in midlife!
- 8 Surprising Benefits of Strength Training for Women Over 40!
- Pilates and Yoga: Your Gentle Ways to Start Building Strength in Midlife!
- Exercise Snacks: Your Mini Strength Training Secrets!
- 5 Awesome Tips to Make Your Strength Training Workout More Effective
- Strength Training Experts: The Gurus I Follow for Maximum Results!
- Are you a newcomer? Start on our homepage!
8 Surprising Benefits of Strength Training for Women Over 40!
Imagine this: every time you incorporate strength training into your routine, you’re not just getting stronger; you’re inviting new muscle tissues to form — ensuring your body moves more harmoniously and your joints and tendons stay healthy!
Here are some of the transformative benefits of strength training for midlife women:
⚡ Something’s off… and it’s not just in your head.
Brain fog. Mood swings. Low energy. Weight that won’t budge.
Been there. That’s why I put together this FREE GUIDE: “11 Secrets to Balance Your Hormones“. Want clarity, calm and real support — without overhauling your whole life?
This is for you.
1. Stronger Muscles and Bones.
As we age, muscle and bone loss naturally happen due to many factors. That includes declining hormones, poor nutrition and sometimes just a lack of movement.
But here’s the magic: when you do strength training, you’re actually breaking down muscles — don’t worry, it’s all part of the process! Your body kicks into gear to repair and rebuild those muscles, making them stronger and more resilient. This newfound strength leads to better balance and posture, helping you feel more confident and stable in your daily life!
2. Prevents Weight Gain
Let’s talk about that pesky middle-age spread! Strength training fires up your metabolism, turning your body into a fat-burning machine. Imagine feeling energized while working towards your fitness goals!
Studies even say that if you do strength training at least three times a week, you’ll torch more calories than with any other exercise. Plus, the afterburn effect can keep your metabolism revved for up to 72 hours. What a fantastic way to hit your weight goals!
3. Slows Down Aging
Aging is a natural part of life, but we can take steps to embrace our timeless youthfulness! I believe in embracing every line and wrinkle, but if we have the power to enhance our skin’s elasticity and produce more collagen through strength training, why not take advantage of it?
Strength training also boosts the production of growth hormones, testosterone and DHEA — all of which help regenerate damaged tissues and create new cells. This means you can age with grace and a radiant glow from within!
4. Balances Hormones
One of the best gifts we can get from strength training? Its ability to promote hormone balance! And as we all know, hormonal fluctuations are the usual villains behind many midlife discomforts we experience.
Good thing strength training can help regulate estrogen and progesterone levels — two of the key female hormones we have. When they are in balance, we can have a less dramatic path during menopause!
Strength training helps by keeping your organs happy and by improving blood circulation. These benefits, in turn, nourish the glands that produce your hormones — easing some of those challenging menopause symptoms!
5. Boost Your Mood
Let’s face it: midlife can come with its fair share of ups and downs. But strength training can be your secret weapon!
It increases oxygen flow to your brain and gut — promoting the production of feel-good hormones, like serotonin and dopamine. This can uplift your mood, ease anxiety and boost your emotional well-being. Imagine how empowering it is to feel in-charge of how you feel!
6. Relieves Stress
We all encounter stress, but it’s crucial to manage those stress hormones effectively — especially in midlife!
Strength training provides a great way to flush out excess cortisol (your “stress hormones”) and helps keep your adrenal glands healthy during menopause. You’ll feel more balanced, better at handling stressors and ready to tackle whatever life throws your way!
7. Boosts Brain Health
When we engage in strength training, our body produces more brain-derived neurotrophic factor (BDNF), which promotes the growth of neurons and supports brain health. This means not only do you stay physically strong with strength training — you also benefit your mental clarity and memory while aging!
8. Promotes Better Immunity and Longevity
Studies show that consistent strength training is linked to a longer, healthier life. It helps lower the risk of arthritis, osteoporosis, heart problems, cognitive decline, insulin resistance and other metabolic problems!
As we age, maintaining muscle mass is also vital not just for physical strength but also for sustaining our quality of life. How so? Well, stronger muscles mean greater independence — you can move freely, keep doing the things you love and embrace new adventures without hesitation!
BE THE GIRL WHO DECIDED TO GO FOR IT!
Pilates and Yoga: Your Gentle Ways to Start Building Strength in Midlife!
Let’s talk about two delightful ways to strengthen your body while feeling fabulous: Pilates and yoga!
I’ve been diving into Pilates, yoga and barre at home for years, and let me tell you, they have been amazing. Not only do these workouts help me achieve a toned body and feel strong, but they also work wonders for my posture and balance!
Now, you might wonder, “Are they as good as lifting weights?” Well, here’s the scoop: you can absolutely incorporate weights into your Pilates and yoga sessions to crank up the intensity and effectiveness.
But I’m introducing these exercises first as a gentle reminder to start slow. Sure, they don’t include weights, but they can be very challenging on their own, too!
While some folks argue that these workouts alone might not be enough for bone strength, my philosophy is simple: do what your body loves and what you can stick with! If it makes you feel great, then it’s doing its job!
Another way to spice things up is to add jump roping to your routine. It’s a fun way to boost muscle strength, improve your balance and get your heart racing (in a good way)! Plus, there’s something incredibly nostalgic and energizing about skipping rope — oh, to feel like a kid again.
So, whether you’re flowing through a yoga sequence or sculpting your core with Pilates, remember that the journey to strength can be joyful and varied.
Listen to your body, find what excites you and let’s keep moving and grooving! After all, it’s all about enjoying the ride while feeling empowered every step of the way.
Exercise Snacks: Your Mini Strength Training Secrets!
Whether I’m whipping up a delicious meal in the kitchen or catching up on work at my computer, I always make it a point to sneak in a quick mini workout. It’s like my little moment of self-care!
Picture this: It’s a busy Monday, and your to-do list stretches longer than your last pair of leggings. You’ve got meetings, errands, chores and maybe some social gatherings to go to.
But you remember that you’ve been wanting to squeeze in some strength training to keep your body feeling strong and healthy. Enter exercise snacks!
What are Exercise Snacks?
Think of them as delightful little bursts of movement you can toss into your day. Yup, sorry if any part of you thought we’re talking about treats you can eat while exercising! But hey, they are definitely “treats” for your body.
Its cheeky name suggests they are quick and effective exercises that can be done in the comfort of your home (or even in the middle of your work). These aren’t grandiose hour-long gym sessions!
Here are some ideas for strength-boosting exercise snacks:
• Chair Squats (2 minutes): Stand in front of your chair, lower yourself like you’re about to sit, then rise back up. This builds leg strength and stability. You can even do a little shimmy while squatting to the beat of your favorite song!
• Wall Push-Ups (1 minute): Find a wall, place your hands on it, and push yourself back and forth. These work your arms and chest and are perfect for a quick lift without hitting the floor!
• Dance Party (5 minutes): Crank up your favorite playlist and dance like nobody’s watching! It’s a great way to elevate your heart rate and get those muscles moving while having a blast!
• Lunges While Brushing Your Teeth (2 minutes): Yes, you can multitask! Step forward into a lunge while brushing away. You’ll be amazed at how quickly a couple of sets add up!
• Resistance Band Magic (3 minutes): Keep a resistance band handy—these are perfect for bicep curls and tricep extensions right in your living room! Talk about a killer arm workout!
Another thing you can try is to wear a weighted vest. It’s like having a workout buddy that’ll signal your body to get stronger! Whether you’re strolling around the neighborhood or just hanging out at home, this extra weight makes every move a little more challenging. This trend is gaining popularity right now, and the best part is, there are many different types of weighted vests to choose from, so you can find one that fits your needs and comfort level!
Mix, Match and Have Fun!
Feel free to mix and match these little “movement treats” throughout your day. Sneak in a couple during your coffee break or hit a few while waiting for dinner to cook. The key is to make them fun and spontaneous! And trust me, all these “snacks” add up. Before you know it, you’ve pulled off a mini workout without even realizing it!
⚡ Something’s off… and it’s not just in your head.
Brain fog. Mood swings. Low energy. Weight that won’t budge.
Been there. That’s why I put together this FREE GUIDE: “11 Secrets to Balance Your Hormones“. Want clarity, calm and real support — without overhauling your whole life?
This is for you.
5 Awesome Tips to Make Your Strength Training Workout More Effective
TIP #1: Start your day with a morning exercise!
Exercising in the morning really sets the tone for the day. You can do your workout routine without breaking your schedule, feel energized throughout the day and get some “me time” without interruption!
I usually do my workout first thing in the morning, and then I have a protein shake afterward. I prefer this because I’m not really a fan of eating first thing in the morning. After exercise, your muscles are ready to absorb nutrients, and having a protein shake helps repair and build muscle tissue. It also replenishes the energy you burned during your workout — helping your body recover and perform at its best.
TIP #2: Wear nice, comfortable workout clothes!
Working out is more fun if you’re wearing comfy clothes. Of course, we want to look great while we sweat out, but hey, function over fashion! Choose something that makes you look great and feel amazing at the same time. For me, I feel good having a bit of support with leggings and a good sports bra!
TIP #3: Listen closely before challenging your body!
There might be some days when you feel a bit low on energy — or that your body might want something more light-and-easy. That’s perfectly okay!
In midlife, we should never overdo our workouts, especially if we’re already feeling stressed. Remember, overtraining can be taken by the body as a form of stressor! It can raise your cortisol levels even more — and lead to unpleasant results or discomforts. That’s not what we workout for!
TIP #4: Build your own home gym!
Having a home gym has been such a game-changer for me! I’ve got weights, all kinds of bands, a Pilates ball, a smaller ball, and ankle weights. It’s the perfect mix, and I can do so many exercises that help strengthen my body. The best part is that everything is right here, and I can work out whenever I want—no commute, no waiting for equipment. It’s so convenient and effective!
TIP #5: Strength training is for everyone — anytime, anywhere!
Suppose you don’t have any exercise equipment at home yet, no worries! There are a dozen household items you can start with. Get a couple of cans in the kitchen or find some used water bottles. Make sure they’re heavy enough for you to lift. If water is not challenging those muscles enough, put sand in it instead!
Strength Training Experts: The Gurus I Follow for Maximum Results!
If you’re stepping into the world of strength training, it’s important to start slow. Focus on mastering the right techniques before gradually adding some weights!
Many YouTube channels offer free workouts you can do at home, but if you prefer in-person guidance, gyms may also provide classes tailored to your needs. Either way, you can start training anytime, anywhere — just look for a great guru who can help you get started the right way!
Personally, I’ve learned so much from the experts who truly know their stuff. I’ve found a few incredible channels that have helped me build a solid routine, improve my technique and achieve real results! These are the go-to sources I follow to stay motivated and informed on all things strength training:
Heather Robertson
Heather’s channel offers engaging strength training workouts. She focuses on the right techniques to use weights and perform bodyweight exercises! With a variety of routines, Heather emphasizes effective movements that target different muscle groups — making it easy to follow along at home!
Caroline Girvan
Caroline provides a range of challenging strength training workouts, with a focus on technique and form. Her videos include detailed explanations and modifications, catering to all fitness levels. Expect a mix of HIIT, lifting and full-body sessions to keep your workouts fresh and motivating!
MadFit
MadFit features fun and energizing workouts that seamlessly blend strength training with dance and cardio elements. The channel includes everything from quick toning sessions to longer strength workouts — all designed to make fitness enjoyable while targeting various muscle groups.
Growing Annanas
Growing Annanas offers a unique approach to fitness with a focus on strength training routines that integrate well with lifestyle changes. Her channel provides a variety of strength workouts — along with helpful tips on maintaining a balanced daily life!
Darebee
Oh, one of the top-tier sites for everyone who wants to stay healthy and fit. Darebee has unique programs from workouts, challenges, running, fitness, meal plans and recipes!
They basically have everything, and I love that it’s so easy to print out the routines and just do them. They even got exercises for TV commercial breaks — yup, time to get those exercise snacks in!
Fitness Blender
Fitness Blender has all types of strength training videos, cardio workouts, HIIT and more! You’ll also find great tips on meal-prepping and nutrition. I like this no-equipment strength training workout from Fitness Blender that uses your lower bodyweight for toning.
We can gain so many benefits from strength training if we incorporate it into our daily or weekly routine. Make it fun! Don’t take it as another chore in your already busy day. Instead, use it to spend time with yourself while building a strong body and mind in midlife! Happy training!
References:
pubmed.ncbi.nlm.nih.gov/24402448/
nhlbi.nih.gov/news/2024/women-may-realize-health-benefits-regular-exercise-more-men
pmc.ncbi.nlm.nih.gov/articles/PMC4354895/
researchgate.net/publication/41088911_Strength_Training_for_Women_Debunking_Myths_That_Block_Opportunity
researchgate.net/publication/362420122_The_effect_of_strength_training_on_women%27s_happiness_and_well-being_a_systematic_review
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
