Why Every Woman Over 35 Should Be Lifting Weights

Why Every Woman Over 35 Should Be Lifting Weights

If you’ve hit your mid-30s and feel like your body isn’t bouncing back like it used to, you’re not imagining it. Hormones start shifting, muscle tone decreases, energy drops and that sneaky midsection weight gain? Yep, that too.

But here’s the exciting news: lifting weights could be the exact solution you’ve been looking for – and it’s not just for bodybuilders.

In fact, if you’re a woman navigating perimenopause or menopause, weight training is one of the most powerful tools you can use to support your health, metabolism, hormones, and confidence.

Let’s dive into why.

The Science: What Happens After 35

Once you hit your mid-30s, muscle mass naturally begins to decline – a process called sarcopenia. Combine that with dropping estrogen levels (which help regulate everything from mood to metabolism), and suddenly:

• Your clothes fit differently.

• You feel more fatigued.

• It’s harder to bounce back from a workout… or a bad night’s sleep.

This is where resistance training steps in.

Why Weight Training Is a Game-Changer for Women Over 35

Here’s what lifting weights can do for you:

💪 Boosts Metabolism

Muscle is metabolically active, meaning the more you have, the more calories your body burns at rest. Yes, lifting weights literally helps you burn fat while you sleep (this is why I LOVE it so much!)

🔥 Improves Insulin Sensitivity

Struggling with sugar cravings or energy crashes? Resistance training helps regulate blood sugar – key for fat loss and hormone balance (you’ll notice you rarely feel like eating chocolate after a big workout!)

🧠 Balances Mood & Reduces Anxiety

Lifting weights supports neurotransmitter health and helps reduce cortisol, your stress hormone. Hello, better mood and mental clarity (this is the one that always keeps me coming back – within 10 minutes of lifting weights, regardless of my mood, I always feel happier).

🦴 Increases Bone Density

Women are at higher risk for osteoporosis after 40. Strength training helps keep your bones strong and resilient.

💃 Shapes (Not Bulks) Your Body

Think toned arms, sculpted legs, and a lifted booty. No bulk – just strong, feminine curves.😍

What About Perimenopause & Menopause?

This phase of life brings fluctuating estrogen, lower progesterone, and changes in how your body stores fat. Weight training helps:

• Combat belly fat accumulation

• Stabilize mood and sleep patterns

• Prevent muscle and bone loss

• Reduce joint pain and inflammation (an all too common complaint that I hear often)

Plus, lifting gives you a sense of power and confidence that goes way beyond the physical.

How to Start Lifting (Even If You’re a Total Beginner)

Starting can feel intimidating, but you don’t need a gym membership or heavy barbells to begin. Here’s a gentle, progressive way to get started:

✅ Step 1: Start with Bodyweight

Push-ups, squats, lunges, and planks — you’ll be surprised how effective these are.

✅ Step 2: Add Dumbbells or Resistance Bands

Start light (2-5kg) and focus on proper form. You can progress over time.

✅ Step 3: Schedule 2-3 Days a Week

Aim for 30 minute sessions, with a day of rest in between to allow muscle recovery.

✅ Step 4: Track Progress

Take notes of your reps and weight. Seeing your strength grow is incredibly motivating.

My Favourite FREE Workouts on YouTube:

Here are some go-to YouTube workouts to get you started:

• Madfit – Strength-based programs for beginners to advanced.

• Heather Robertson – Minimal talking, effective full-body dumbbell workouts.

• Grow With Jo – Great for low-impact + upbeat vibes.

• Fit by Mik – Perfect for women 40+ with form-focused training.

Top Apps to Guide You:

• Move with us – Strength training programs (both gym and home), pilates, yoga, meal guides and much more.

• Madfit – Structured workout programs for all levels and healthy recipes.

💗 Pro Tip: Support Your Gut While You Lift

If you’re adding strength training into your life (go girl!), supporting your gut is just as important.

Your gut influences energy levels, inflammation, recovery, and how well your body absorbs nutrients from food.

That’s why I take For Her Probiotic daily. It’s made specifically for women – to support digestion, reduce bloating, balance hormones, and help your body thrive from the inside out.

✨ Try For Her today and feel the difference that lifting + gut health can make.

👉 Shop For Her Probiotic Here

Ready to Feel Stronger, Leaner & More Energised?

You can lose weight, build lean muscle, and feel amazing in your 40s and beyond. Lifting weights is your ticket: and the best time to start is now.

Have questions or want help getting started? Come chat with me on Instagram or shoot me a DM. Let’s lift each other up (literally!).