Why women over 35 need strength training (and how to start)

As women move through their thirties and forties, it’s common to notice changes in energy, recovery, and even how the body responds to exercise. While cardio has long been a go-to for fitness, strength training becomes increasingly important during this stage of life. It supports not just physical health but also long-term wellbeing, helping you stay strong and active through the years ahead.

Why strength training matters after 35

Bone density 

Bone mass peaks in our twenties and early thirties, then gradually begins to decline. This process accelerates for women around perimenopause due to falling oestrogen levels. Resistance training is one of the most effective ways to counter this decline. Every time you lift, push, or pull against resistance, you stimulate bone-strengthening activity, which lowers the risk of osteoporosis later on.

Muscle preservation 

From our mid-thirties, we naturally lose 3 to 5 percent of muscle mass per decade - a process known as sarcopenia. Strength training slows this loss and can even reverse it. More muscle not only improves physical strength but also supports the joints, reduces injury risk, and makes everyday movements - from carrying children to lifting shopping bags - feel easier.

Metabolism and energy 

Many women notice shifts in body composition in their late thirties and forties. One reason is that muscle burns more energy at rest than fat tissue. By maintaining or increasing muscle through resistance training, you help balance metabolism. Strength work also improves insulin sensitivity, energy use, and overall vitality, making it a powerful tool for long-term health.

Long-term health benefits 

Research shows strength training reduces the risk of type 2 diabetes, cardiovascular disease, and certain cancers. It improves balance, coordination, and cognitive health - all vital as we age. Just two sessions a week can have measurable benefits.

Where to start if you’re new to strength training

Getting started doesn’t require a gym membership or heavy weights. The key is to begin in a way that feels manageable and sustainable.

• Start with bodyweight: Movements like squats, lunges, push-ups, and planks build strength and confidence without equipment.

• Add simple weights: A pair of dumbbells, a kettlebell, or resistance bands are enough to begin. Rows, deadlifts, and presses are excellent starter moves.

• Focus on form: Good technique helps prevent injury and ensures you’re working the right muscles. Take your time, use mirrors, or consider guidance from a trainer or physiotherapist.

• Progress gradually: When an exercise feels easier, increase the weight slightly or add more repetitions. This steady increase, called progressive overload, is how you continue building strength.

How to fit it into everyday life

Strength training doesn’t have to take over your routine. Even short, consistent sessions build results. For example:

• Swap one cardio workout each week for a 20 to 30 minute strength session

• Add a short resistance workout at home on days when you can’t make it to the gym

• Combine strength and cardio in a circuit-style session for efficiency

  
  

Cardio still plays a key role in heart health, stamina, and mental wellbeing. The goal isn’t to replace it but to balance your routine so that both cardio and resistance work are part of your week.

Pregnancy and postpartum considerations

Strength training is beneficial during pregnancy and in the postpartum period, but the approach should shift to match your stage and needs.

• Pregnancy: Focus on maintaining rather than increasing strength. Prioritise safe movement patterns, good posture, and exercises that support core and pelvic floor health. Avoid holding your breath during lifts and adapt movements as your body changes.

• Postpartum: Once cleared by your health professional, start with breath work, core reconnection, and gentle bodyweight movements. Gradually rebuild strength, especially around the core and pelvic floor, before progressing to heavier loads. Strength training at this stage is one of the best ways to restore function and confidence in your body.

  
  

Final thoughts:

Strength training after 35 is less about fitness trends and more about building resilience for the future. It helps protect your bones, preserve muscle, support your metabolism, and reduce health risks - while also giving you the strength to keep up with the demands of everyday life.

Whether you’re picking up weights for the first time, returning after pregnancy, or looking to adjust your routine in midlife, start small, keep it consistent, and let your strength build steadily. It’s an investment in your health that pays off for years to come.

---

Ready to put this into practice?

• My FREE intro to weights workshop is perfect If you’re curious about lifting but not sure where to begin. This one-hour online workshop walks you through the basics. We cover why strength training is so valuable for women, what equipment you need (and what you don’t), and how to do key movements safely. It’s designed for complete beginners, and you’ll finish feeling ready to start. Access: www.mamawell.org/workshops

• Programmes for every stage

  Whether you’re pregnant, rebuilding after birth, or navigating the shifts of midlife, my programmes give you clear, physiotherapist-backed strength training you can do at home. Each one is tailored to support your body at its current stage, helping you stay consistent without second guessing what’s safe or effective. Find out more and start your free trial: www.mamawell.org/shop