Strength Training for Women Over 40: Why It Matters and How to Start

Lately the shopping bags feel heavier, getting up off the floor takes more effort, and you're wondering whether you've left it too late to get strong. The good news? You haven't.

Why strength matters more after 40

From midlife onwards, many women notice gradual changes in muscle, strength and bone. These changes are a normal part of ageing, but they aren't fixed. Muscle and strength respond to regular training at any age.

A large review of 24 studies found that women who did resistance training made big gains in both upper- and lower-body strength, along with meaningful increases in muscle size (Hagstrom et al., 2020).

It's about more than looking toned

Strength training supports everyday life: gardening, climbing stairs and staying steady on your feet. There's a bigger-picture benefit, too. A review of 16 cohort studies found that people who did muscle-strengthening activities had a 10–17% lower risk of dying early, as well as a lower risk of heart disease, diabetes and some cancers. The biggest benefit was seen at around 30–60 minutes a week (Momma et al., 2022).

What about bone health?

Bones like a challenge, too. In one trial, postmenopausal women with low bone density who did supervised, progressive high-intensity resistance and impact training improved their bone density at the spine and hip, while the comparison group lost bone. The program was well tolerated when properly supervised (Watson et al., 2018). If you already know you have low bone density, it's worth getting professional guidance before you start.

Simple habits to get started

• Start with two sessions a week. Two 20–30 minute sessions is a realistic, effective starting point.
• Focus on big movements. Squats (or sit-to-stands from a chair), lunges, push-ups against a bench, rows and carrying heavy bags all count.
• Progress gradually. Once an exercise feels easy, add a little weight, a few more reps or another set.
• Leave a couple of reps in the tank. Finish each set feeling you could do two or three more with good form.
• Prioritise technique. A session or two with a qualified exercise professional can help you lift with confidence.
• Eat well around training. Regular meals with protein, vegetables and wholegrains help you recover.
• Rest between sessions. Allow a day between working the same muscles, and keep walking on rest days.

What popular health podcasters say

In a 2024 episode of the Huberman Lab podcast, guest Dr Stacy Sims suggested that active women eat before training rather than exercising on an empty stomach, so they have the energy to lift well. She also suggested that women in perimenopause lift heavy while stopping about two to three reps short of failure (Huberman, 2024). This fits well with research showing women gain strength and muscle through progressive resistance training (Hagstrom et al., 2020). Podcasts can be a great source of ideas, but they're no substitute for advice tailored to you.

When to see a professional

It's a good idea to see your GP or a qualified health professional before starting if you have a heart condition, high blood pressure, known low bone density, a past fracture, or a joint or back injury. Stop exercising and seek medical help urgently if you have chest pain, unusual shortness of breath, dizziness or fainting. See a professional if you have joint pain or swelling that doesn't settle within a few days, or pain that gets worse each session.

Frequently asked questions

Is it too late to start strength training after 40?

No. Research shows women respond well to resistance training, with large gains in strength and increases in muscle size. Starting gently and progressing gradually is the key.

How often should women over 40 do strength training?

Two sessions a week is a great starting point. Research suggests around 30–60 minutes of muscle-strengthening activity a week is linked with meaningful health benefits.

Will lifting weights make me bulky?

Unlikely. Most women build strength and some lean muscle, which tends to look and feel firmer rather than bulky.

References

Hagstrom, A.D. et al. (2020) 'The Effect of Resistance Training in Women on Dynamic Strength and Muscular Hypertrophy: A Systematic Review with Meta-analysis', Sports Medicine, 50(6), pp. 1075–1093. doi: 10.1007/s40279-019-01247-x. Available at: https://pubmed.ncbi.nlm.nih.gov/31820374/

Huberman, A. (2024) Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity. Huberman Lab podcast episode, 22 July 2024. Available at: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity

Momma, H. et al. (2022) 'Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies', British Journal of Sports Medicine, 56(13), pp. 755–763. doi: 10.1136/bjsports-2021-105061. Available at: https://pubmed.ncbi.nlm.nih.gov/35228201/

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), pp. 211–220. doi: 10.1002/jbmr.3284. Available at: https://pubmed.ncbi.nlm.nih.gov/28975661/

Looking for personalised support?

GL Wellness Concierge can coordinate a consultation with independent, registered healthcare practitioners who can assess your individual needs. Speak with our concierge team.

This article is general information only and is not medical advice. Always speak with a qualified health professional about your individual needs. GL Wellness Concierge is a coordination service and does not provide, supply, or grant access to any therapeutic good.