Spoiler alert: all of that is nonsense.

The truth is that strength training is one of the most powerful tools for women’s physical and mental health, especially from the age of 35 onward, when hormones begin to shift, bone density starts to decline, and muscle mass naturally drops off if we don’t do something about it.

Whether you’re 35 or 75, it’s never too late to start—and the benefits only stack with time.

Why Weightlifting Matters for Women Over 35

1. Combat Muscle Loss (Sarcopenia)

Starting in your 30s, you begin to lose 3–8% of muscle mass per decade—unless you resistance train (Volpi et al., 2011). This loss accelerates after menopause, which is why women in midlife often feel like their metabolism is tanking.

Science-backed fix: Resistance training twice a week can significantly increase lean muscle mass and metabolic rate, helping to prevent fat gain and preserve function (Hunter et al., 2004).

2. Bone Density Protection

Estrogen decline during perimenopause and menopause puts women at serious risk for osteopenia and osteoporosis. Resistance training (especially load-bearing exercises) stimulates osteoblast activity—aka the cells that build bone.

A 12-month study on postmenopausal women showed that lifting heavy weights improved bone density in the spine and femoral neck (Watson et al., 2018).

3. Better Metabolism & Insulin Sensitivity

Lifting weights increases glucose uptake in muscles, improves insulin sensitivity, and boosts resting metabolic rate—vital for maintaining a healthy body composition, especially as hormone fluctuations affect insulin response.

Regular strength training can reduce insulin resistance and the risk of type 2 diabetes (Ibañez et al., 2005).

4. Mood, Memory, and Mental Health

Weightlifting isn’t just for the body—it’s brain fuel. Resistance training improves BDNF (brain-derived neurotrophic factor), which supports memory and cognitive function. It also reduces symptoms of depression and anxiety—especially during hormonal transitions like perimenopause.

A meta-analysis found strength training to be as effective as antidepressants for many women with mild-to-moderate depression (Gordon et al., 2017).

What to Focus on—By Age Bracket

Ages 35–40: Build a Solid Foundation

• What’s happening hormonally: Progesterone and estrogen begin to dip slightly; you may feel more fatigue or have subtle sleep/mood changes.
• Training focus: Learn proper form. Begin a program with compound lifts (squat, deadlift, push, pull). Aim for 2–3 full-body sessions per week.
• Mobility tip: Warm up with dynamic stretches and hip/shoulder openers.
• Cardio balance: Keep 1–2 moderate cardio sessions for heart health—but let strength be the star.

Myth to bust: “I just need to tone.”
Truth: Toning = building muscle + reducing fat. You have to lift to do this.

Ages 40–45: Prioritize Muscle & Metabolism

• Hormones: Perimenopause is likely beginning. You may notice weight gain, poor recovery, or sleep disruption.
• Training focus: Progressively overload your lifts. Keep reps moderate (6–10). Track your progress.
• Mobility tip: Add banded mobility drills and foam rolling to offset joint stiffness.
• Cardio balance: Short HIIT sessions 1x/week can support insulin regulation and fat burning.

Myth to bust: “Cardio burns more calories.”
Truth: Muscle burns calories all day long. Cardio stops when you stop.

Ages 45–50: Embrace Heavy Lifting

• Hormones: Estrogen and progesterone are dropping significantly. Muscle maintenance and insulin sensitivity become harder.
• Training focus: Lifting heavy (yes, really!) with low-to-moderate reps (4–8) builds bone and fights fat gain.
• Mobility tip: Prioritize joint integrity: strengthen glutes, scapulae, and core.
• Cardio balance: Opt for movement snacks—short walks, light cycling—to support recovery.

Myth to bust: “I’m too old to lift heavy.”
Truth: You’re never too old. Women in their 60s and 70s have gained strength and reversed bone loss in studies (see: Watson et al., 2018).

Ages 50 and Beyond: Longevity Lifting

• Hormones: Postmenopausal. Lower estrogen = increased fracture and sarcopenia risk.
• Training focus: Strength and power (i.e., lifting with intent and velocity). Add unilateral work to protect balance and prevent falls.
• Mobility tip: Incorporate yoga, Pilates, or slow stretching to reduce stiffness and improve recovery.
• Cardio balance: Stay consistent with walking, hiking, dancing whatever keeps your heart happy.

Myth to bust: “It’s dangerous to start now.”
Truth: Weightlifting reduces fall risk, enhances independence, and improves quality of life.