If you’re a woman over the age of 35, you might have noticed that your body responds differently to fitness, nutrition, and weight management than it used to. Maybe you’re noticing that your energy levels dip faster, the scale isn’t responding like it used to, or those high-impact workouts that used to leave you feeling energized are now leaving you feeling completely depleted.
Here’s the hard truth: your body is changing; it’s biology. And you need to change along with it. Strength training might be the game-changer you’ve been missing. Let’s chat about it!
Muscle Is More Than Aesthetic – It’s Your Metabolism
After 30, women can lose between 3-8% of their muscle mass per decade if they’re not actively working to maintain it. Less muscle means a slower metabolism, reduced strength, and an increased risk of injury. Strength training helps to build and preserve your lean muscle, which will boost your metabolism and support fat loss without the need for extreme diets or excessive cardio.
It Supports Your Hormone Health
Perimenopause and menopause hormone shifts are no joke – this time of our lives is often marked by hormonal changes that can affect everything from our moods to the amount of belly fat we have. Strength training helps to improve insulin sensitivity, reduce cortisol (the stress hormone), and can even help to support estrogen balance. Strength training helps your hormones work with you, not against you.
It’ll Help Prevent Osteoporosis
Has your doctor started talking to you about osteoporosis yet? If not, she probably will soon. Strength training is key for preventing osteoporosis. It also helps to enhance your posture and increase your capacity to manage stress – strength training literally builds you up both physically and mentally! Women find that they’re not just stronger in the gym as a result of their weight training routine, but that they’re stronger in life in general. Because, let’s be honest, life is going to throw us a lot of curveballs and we need to be able to handle them.
Busy Schedule? You Don’t Need Hours in the Gym
One of the biggest strength training myths is that you need long, intense training sessions at the gym in order to see results. In reality, all you need is 2-5 30-minute sessions per week to start making a significant difference in your health and longevity. As a bonus, if you’re following a program that utilizes progressive overload (gradually increasing reps and weight over time), you’ll continue to see strength and body composition changes over time.
Good News: You’re Not Too Late
It doesn’t matter if you’re 35, 55, or 75 – it’s never too late to get started on a strength training journey. Even if you’ve never lifted a weight in your life, your body is capable of adapting, growing, and getting stronger. All you need to do is be willing to start from where you are, use proper form, and focus on consistency over perfection. Your future self will thank you for your dedication to preserving your muscles so you can age gracefully and live a full life, even in your older years.
Ready to Take the First Step?
The Simply Strong App is designed for women 35+ who want to be strong, feel confident, and age well. Take the quiz and start your journey today!
