If you've ever walked into a gym, glanced at the weights area and headed straight for the treadmill you are not alone. For decades women have been told that cardio is for us, that weights will make us “bulky", and that being fit means being smaller.
None of that is true and the research on what resistance training does for women's bodies, especially as we move through our 40’s, 50’s and beyond is some of the most compelling in all of exercise science. Here's why lifting should be a non-negotiable part of your week.
1. Muscle is something we lose unless we use it
From around our 30’s we naturally start to lose muscle mass this is typically estimated at around 3–8% per decade, and that loss speeds up as we get older and oestrogen levels begin to drop when we enter peri-menopause. This age-related decline is called sarcopenia, and it's one of the biggest drivers of losing strength, independence and quality of life in our later years.
There is good news though and that is muscle can respond to training at any age. Studies consistently show that women in their 60’s, 70’s and even 80’s build strength and muscle irrelevant of when they start lifting. It is never too late but the earlier you start the more you have in the bank and the easier it is to protect.
2. Your bones need load to stay strong
Around half of women over 50 in the UK will break a bone because of osteoporosis.
During the menopause transition, falling oestrogen speeds up bone loss and women can lose a significant proportion of their bone density in the first five to seven years after menopause. Bone is living tissue it gets stronger when it's asked to handle load. Running, Pilates, cardio classes, HIIT and gentle exercise like yoga or walking are brilliant for lots of reasons, but they often aren't enough of a stimulus to protect bone on their own.
The LIFTMOR trial (Watson et al., 2018) is a great example. Postmenopausal women with low bone mass did supervised, progressive heavy lifting (think deadlifts, squats and overhead presses) twice a week. Not only did they tolerate it safely, they improved their bone density at the spine and hip, along with their strength and posture. Heavy, well-coached lifting wasn't the risk - it was the medicine. The benefit far outweighs the risk for most women.
3. It supports your metabolic health
Muscle isn't just for moving, it's one of the main places your body stores and uses glucose, which makes it a key player in blood sugar regulation. As we move through peri-menopause, many women notice changes in how their body handles energy and insulin sensitivity can shift. Building and keeping muscle helps your body manage blood sugar more effectively, which supports long-term health, including lowering the risk of type 2 diabetes and heart disease. This has nothing to do with shrinking your body and everything to do with how well it works.
4. It's good for your mind, too
A large meta-analysis published in JAMA Psychiatry (Gordon et al., 2018) found that resistance training significantly reduced symptoms of depression, regardless of people's age, health status or how much they improved their strength. Ask anyone who's been lifting for a few months, they feel more capable. There's something powerful about watching the numbers go up on a lift you once thought you couldn't do. That confidence doesn't stay in the gym. I witness this with so many of my clients when talking about their mental well being, the effects of Strength training for mood is amazing.
5. It makes everyday life easier
Carrying the shopping in one trip. Lifting a grandchild. Getting up off the floor without needing a hand. Putting a suitcase in the overhead locker. Gardening all afternoon without your back complaining the next day. Strength training is really training for life. The movements we practise in the gym (squatting, hinging, pushing, pulling, carrying) are the same movements life asks of us every single day so being able to do them with ease is something we shouldn’t take for granted.
The biggest fear women have is not wanting to get bulky
I hear this more than anything else, so let's put it to bed. Building significant muscle takes years of dedicated, targeted training and eating to support it. It doesn't happen by accident. What most women do notice when they start lifting is that they feel firmer, stronger, stand taller and move with more confidence.
Research comparing men and women shows that women actually gain muscle and strength at a similar relative rate to men when they train (Roberts et al., 2020). Women respond brilliantly to lifting. We've just been told for far too long that it isn't for us.
How much do you actually need?
The UK Chief Medical Officers' guidelines recommend that adults do muscle-strengthening activities on at least two days a week. That's it. Two well-structured sessions a week is enough to make a real difference. They don’t have to be fancy or complicated and they don’t have to last for hours whats important is your sessions are programmed well and allow for the following -
Progression. Your body adapts to what you ask of it so gradually increasing the challenge (more weight, more reps, better control) is what drives results.
Big movements. Squats, deadlift’s, presses, rows and carries give you the most return for your time. These compound movements train multiple muscles at once so you get more strength, function and muscle for your time.
Good coaching. Learning to lift well from the start builds confidence and keeps you safe, especially if you're new or returning after a long break.
Consistency over intensity. A programme you can stick to for years beats a punishing plan you quit after three weeks.
Where to start if the gym feels intimidating
Gym anxiety is real, and it keeps so many women away from something that could genuinely change their health. You don't need to know what you're doing before you walk in. That's what coaching is for. At StrongHer with LB, every woman starts exactly where she is. Whether you're a complete beginner, navigating peri-menopause or menopause or coming back after years away, you'll get a programme written for you and the support to lift and fuel with confidence.
References
Gordon, B.R. et al. (2018). Association of efficacy of resistance exercise training with depressive symptoms. JAMA Psychiatry, 75(6), 566–576.
Roberts, B.M. et al. (2020). Sex differences in resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 34(5), 1448–1460.
Royal Osteoporosis Society. Osteoporosis facts and figures. theros.org.uk
UK Chief Medical Officers' Physical Activity Guidelines (2019). Department of Health and Social Care.
Volpi, E. et al. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410.
Watson, S.L. et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211–220.