Why Every Woman Over 50 Needs Strength Training
Strength Training is a Must for Women Over 50—Here’s Why
“You don’t stop exercising because you get old, you get old because you stop exercising.” ~ Dr. Kenneth Cooper
Exercise is the fountain of youth for your aging muscles. Truly. If you’re a woman over 50, strength training is one of the most powerful things you can do for your health, and the science backs it up. It’s not just about muscle—it’s about longevity, brain health, and overall vitality.
Strength Training: More Than Just Muscles
Neuroscientist Louisa Nicola highlights that strength training isn’t just about looking fit—it directly impacts brain function, metabolic health, and disease prevention! Here’s what it does:
- Protects Your Brain – Strength training increases blood flow to the brain, supporting cognitive function and reducing the risk of dementia and neurodegenerative diseases. A 2020 study found that resistance training needs to be a key part of dementia prevention. Participants who lifted weights for 90 minutes a week over six months slowed brain shrinkage and improved cognitive performance—and the benefits that lasted up to a year after the training ended.
- Builds Stronger Bones and Prevents Breaks – Women lose bone density as they age, increasing the risk of fractures. Strength training helps maintain and even rebuild bone strength, reducing the risk of osteoporosis. Strong muscles also provide better support for bones, lowering the chance of falls and breaks by improving stability and balance.
- Boosts Metabolism and Fat Loss– More and more research shows that weight training doesn’t just build strength—it also boosts metabolism and supports fat loss. Studies have found that lifting weights increases energy burn for up to 24 hours afterward, and people who lift, even occasionally, are much less likely to become obese than those who don’t. That’s great news!
- Regulates Blood Sugar and Reduces Inflammation – Strength training improves insulin sensitivity, making it a key strategy for preventing type 2 diabetes and reducing inflammation in the body.
- Enhances Mood and Reduces Stress – Engaging in regular strength training releases endorphins, helping to combat anxiety, depression, and brain fog.
Getting Started: Keep It Simple
You don’t need expensive, bulky, or fancy equipment—or long hours at the gym to see and feel the benefits. Here are a few simple ways to incorporate strength training into your routine:
- Bodyweight Exercises: Squats, lunges, and push-ups are great for building strength without any equipment.
- Resistance Bands: These are a fantastic, low-impact way to add resistance and challenge your muscles.
- Dumbbells or Household Items: Light weights, water bottles, or even a weighted backpack can be used for strength training.
- YouTube workouts: Follow guided workouts online (I personally love Caroline Girvan on YouTube).
- Consistency Over Intensity: Three to four sessions per week, even for 15-20 minutes, can lead to significant health benefits.
Need Help Getting Started?
If you’re new to strength training, start small—it absolutely counts! There’s no need to dive into an intense routine right away. Consider joining a beginner class or working with a trainer. They’ll help you learn proper form to prevent injuries, and you’ll build confidence.
Bottom Line
Strength training is a game-changer for women over 50. It’s not just about muscles (although that’s a bonus, too!), it’s about keeping your brain sharp, your bones strong, and your metabolism healthy. No matter your starting point, small steps can lead to big results.
Start where you are, use what you have. Whether it’s a pair of dumbbells, a resistance band, a weighted vest, or just your own body weight—it all counts. Your future self (and your bones!) will thank you for it.
Feeling inspired? Try adding one or two strength exercises to your week. You don’t need to be perfect—just consistent. You’ve got this!
xo, Lisa
