For the most part, getting older makes us more appreciative of what our body can do – rather than how it looks.
Ageing often brings new challenges (like aching hips after overdoing it on a walk or sunspots popping up where they weren’t before), but it also offers opportunities to take control of our health in ways that are more meaningful than ever before. One thing that can help us age well? Strength training.
Regardless of if you’re in your 30s, 40s, 50s, 60s, or beyond, strength training can transform your health and quality of life. It’s not about lifting the heaviest weights or looking good in a sleeveless dress – it’s about improving your health, protecting your body, and feeling your best.
Whether you’re just starting out or you’ve dabbled in weights before, strength training can be vital for women of all ages, especially during perimenopause and menopause.
Here are the benefits of strength training for women as they age:
It helps strengthen your bones
From our 30s onward, women naturally lose about three to five per cent of muscle mass per decade, and bone density also starts to decline. This is especially important because, by the time menopause hits, the drop in oestrogen levels can speed up bone loss, increasing the risk of osteoporosis.
The good news? Strength training is one of the best tools we have to fight back. Research shows that regular resistance training, even just twice a week, can help slow down or reverse bone loss by stimulating bone growth. By applying gentle stress to the bones through lifting weights, using resistance bands, or even bodyweight exercises, we encourage bones to become denser and stronger.
A study published in Osteoporosis International found that women who engaged in weight-bearing exercises like squats, deadlifts, and lunges experienced significant improvements in bone density. Plus, maintaining stronger bones means fewer fractures and injuries, even in our later years.

It boosts your metabolism
One of the more frustrating realities of ageing is the natural slowing of metabolism. This can often lead to weight gain, especially around the middle, even if your eating habits haven’t changed. What strength training does is increase lean muscle mass, which in turn burns more calories at rest. In simple terms, muscle is metabolically active, meaning it uses energy even when you’re on the couch.
Women who strength train regularly report not only better weight management but also improvements in body composition – less fat and more lean, toned muscle. And no, lifting weights won’t make you bulky. Women naturally produce lower levels of testosterone compared to men, which is the primary hormone responsible for building muscle mass. On the contrary, it’ll help sculpt your body.
It helps you stay injury-free
Ever worried about losing your balance or tripping as you age? Strength training doesn’t just make you stronger; it also improves your balance and coordination. As we age, our neuromuscular system – the communication between our brain and muscles – becomes less efficient. This can lead to an increased risk of falls and injuries.
Incorporating strength training into your routine helps retrain this system, improving your ability to stay steady on your feet. Studies have shown that resistance training, especially when it involves single-leg movements or exercises like step-ups, significantly reduces the risk of falls.
It can boost your energy
Feeling sluggish or reaching for your third cup of coffee of the morning? Regularly lifting weights can help with that too. Exercise, in general, is a powerful mood booster, and strength training is no exception. It releases endorphins – the feel-good hormones – and helps reduce symptoms of anxiety and depression.
Research indicates that resistance training can improve cognitive function, too, supporting memory and concentration as we age. And the benefits don’t stop there: a good strength training session can improve sleep quality, leaving you feeling refreshed and ready to tackle the day.

How to start strength training
Starting a strength training routine doesn’t have to be intimidating. If you’re new to the gym, here are some tips to make it feel less daunting (just be sure to check in with your GP first).
Start small: Begin with light weights or even bodyweight exercises like push-ups, planks, and squats. As you get stronger, gradually increase the weight.
Hire a pro: If you’re unsure about proper technique, working with a personal trainer can be invaluable for building confidence and avoiding injury.
Make it fun: Incorporate exercises you enjoy. Whether it’s using resistance bands, kettlebells, or joining a group class, finding something you like will keep you motivated.
Be consistent: Aim for two to three strength sessions per week. You don’t need to spend hours sweating it out – 30 minutes is enough to reap the benefits.