Women: If You Want to Get Strong — You Need to Strength Train
Gym culture has come a long way in recent years. More and more people are beginning to understand that strength training isn’t just for athletes or bodybuilders — it’s one of the most effective ways to support long-term health and resilience. Yet despite this shift, certain groups are still being left behind. In particular, many women — especially those over 35, in perimenopause, menopause, or post-menopause — remain underrepresented in the weights area.
And that’s a problem, because this is the very group who stand to gain the most from building strength.
Why Strength Training Matters More for Women Over 35
Here’s the science bit — but don’t worry, no lab coat required:
Bone density: After menopause, women lose bone density at an accelerated rate, making osteoporosis more likely. Lifting heavy things tells your bones, “We still need you — stay strong!”
Muscle mass: From around 30 onwards, we start losing muscle naturally (sarcopenia). Strength training slows this down dramatically, helping you stay active and independent for decades.
Metabolic health: More muscle means a faster metabolism, better insulin sensitivity, and a lower risk of diabetes and metabolic syndrome.
Functionality: Carrying shopping, climbing stairs, running after grandchildren — all of these are strength tasks in disguise.
Resilience: Strong muscles protect joints, improve posture, and even help reduce chronic aches and pains.
Progressive Overload: The Secret Sauce
Here’s the catch — you don’t get these benefits by buying a pair of 2 kg dumbbells on Amazon and doing the same bicep curls for the next four years. Sorry.
The magic lies in progressive overload:
Start with a weight you can lift for, say, 10–12 reps.
Once that feels manageable, increase the weight.
Rinse and repeat.
Over time, you’ll find yourself lifting loads you never thought possible — and reaping all the health benefits that come with it.
But What About Yoga, Running, and Pilates?
Here’s where things get interesting. While women over 35 and into menopause are often under-represented in the weights area, they’re frequently over-represented in activities like running, yoga, and Pilates. And there are some understandable cultural reasons for that.
Running has a very low barrier to entry — you just need a pair of shoes and you’re out the door. Yoga is often promoted, sometimes rightly so, as not just exercise but also a way to find stress relief or even a spiritual connection. And Pilates is marketed as a lifestyle. Buy the kit, head to a class, and grab a coffee afterwards; it all feels like part of the package.
I love yoga. It’s fantastic for mobility, stress relief, and balance. Pilates? Brilliant for rebuilding after pregnancy or injury. Running is great cardiovascular activity.
But sun salutations, pavement pounding, reformers, and wobble boards only take you so far — and the ceiling for real strength gains from these activities is lower than you think.
These and other exercise modalities are wonderful tools — just not substitutes for strength training. If your goal is genuine strength — the kind that builds muscle, protects your bones, and keeps you independent long-term — then strength training is the only thing that delivers it consistently.
The Bottom Line
If you want to get strong, you have to strength train. The hint is in the name.
Ladies, the gym floor doesn’t belong to 20-year-old men. It belongs to you, too. And you’re the ones who will benefit most from embracing barbells, dumbbells, and progressive overload.
So if you’re ready to future-proof your body, boost your health, and feel genuinely strong — not just “toned” — it’s time to get lifting.
At Life is Movement, we specialise in helping women of all ages (but especially 35+, peri-, and post-menopausal) build strength safely, effectively, and confidently. If you’re ready to get started, get in touch — your future self will thank you.
