As women enter midlife, maintaining a strong and healthy body becomes increasingly important. This is the phase where hormonal changes can lead to a decrease in muscle mass, bone density, and overall strength. However, this doesn’t mean that women should accept a decline in physical abilities as they age. Strength training has been proven to have numerous benefits for women in midlife. In this article, we will discuss the role of strength training for women in midlife and why it should be an essential part of their fitness routine.

The Benefits of Strength Training

Strength training is not just about building muscles and looking toned; it also has several health benefits that are especially important for women in midlife. Here are some of the most significant advantages:

  • Improved Bone Density – As women age, they become more susceptible to osteoporosis, a condition where bones become weak and brittle. Strength training has a positive impact on bone density and can help prevent or delay this condition.
  • Increased Muscle Mass – Hormonal changes during midlife can lead to a decrease in muscle mass. Strength training can counter this effect and help women maintain their muscle mass, strength, and power, leading to a stronger, healthier body.
  • Enhanced Metabolism – As we age, how we process nutrients changes, making it harder to maintain a healthy weight. Strength training can help manage blood sugar by mitigating insulin resistance and helps to burn more calories at rest, making it easier for women in midlife to manage their weight.
  • Improved Balance and Coordination – Strength training helps improve balance and coordination, reducing the risk of falls and injuries, which can increase the risk of debilitating fracture.

Common Misconceptions about Strength Training for Women

One of the most common misconceptions about strength training is that it will make women look bulky or masculine. This couldn’t be further from the truth.  The training goals dictate the types of movements to achieve those goals.  Strong is sexy. Healthy is not bulky. 

Another myth is that strength training is only for young women or athletes. On the contrary, women of all ages can benefit from strength training, especially those in midlife who are facing physical changes due to hormonal shifts. It’s never too late to start.

I’ll get hurt lifting weights. Just like any other physical activity, learning sound mechanics from a trained professional will allow you to perform that activity safely. This includes basic weight training and even Olympic weightlifting!  

How to Start Strength Training

Before starting any new fitness routine, it’s essential to consult with your healthcare provider.  Once you have the green light, here are some tips for getting started with strength training:

  • Start Slow – It’s best to ease into strength training gradually. Focus on learning proper form and technique before increasing weight or intensity.
  • Use Proper Technique -Sound mechanics are essential to prevent injury. Consider hiring a personal trainer, at least in the beginning, to guide you through exercises and ensure proper form.
  • Incorporate Different Types of Exercises – Strength training should not only focus on one area but include different types of exercises such as bodyweight movements like push ups and pull ups, use of free weights such as squats, deadlifts, shoulder and bench press, and core strengthening using weighted carries such as the Farmer carry.
  • Don’t Forget to Stretch – Stretching is crucial for maintaining flexibility and preventing injury. Make sure to incorporate stretching into your strength training routine.


Strength training plays an important role in maintaining health and wellness for women in midlife. It provides an effective way to combat the physiological changes that occur during this stage of life, such as loss of muscle mass and bone density. Dispelling misconceptions and adopting proper techniques can pave the way for greater fitness, good health, and a life full of vitality. If you’re a woman in midlife looking to embark on a journey of strength training, you’re not alone. Seek expert help to get you started. Dr. Carla DiGirolamo, a pioneer in Women’s Performance Endocrinology, specializes in helping women reach their performance potential from puberty through menopause. Need guidance on where to start and the resources you need? Schedule a Performance Consultation today with Dr. Carla DiGirolamo and empower yourself for a stronger tomorrow.