8 Reasons Women Over 40 MUST Strength Train Consistently & Where to Start

By Natalie Jill

While I wrote this for the ladies, men, the information below applies to you, too! So listen up!

First, I want to clear up a common myth that's been circulating for way too long. Ladies, you are NOT going to get “BIG” from strength training.

In fact, I was my leanest, “tiniest” version of myself when I was lifting heavy weights regularly. It takes a lot of work and strategic planning to get “body-builder big.”

So, let's bust this myth right now: Lifting weights will NOT make you bulky…or “hulky”; don't be afraid to hit the weights and get strong!

Women naturally don’t have the makeup or testosterone levels to get “hulk big,”and the bodybuilder look actually takes a lot of work, even for the men.

Strength training is not just important; it's essential for overall health and well-being, especially for women in midlife.

As we age, we lose muscle mass and bone density if we don’t work to maintain it. The less muscle you have, the slower your metabolism. So you can see how strength training plays a key role in weight loss, and so much more!

When you incorporate strength training into your fitness routine, you're not only building muscle and improving bone density, but you're also boosting your metabolism, balancing your hormones and increasing your confidence. It's a win-win all around!

Today, we're diving into the world of strength training, covering 8 reasons why it’s a MUST for women over 40 and where to start, including a sample of one of my workouts you can do anywhere!

Lifting Weights: More Than Muscle Building

Strength training is here to be your ultimate ally in this chapter of life, offering a plethora of benefits that extend far beyond the gym.

Let's break down the top reasons women need to be strength training over 40:

1. Bone Density Boost:

Midlife often comes with concerns about bone health, and strength training is your secret weapon. Weight-bearing exercises stimulate bone growth, enhancing density and reducing the risk of osteoporosis. Let's keep those bones strong and resilient!

2. Metabolism Makeover:

As we age, our metabolism tends to slow down as a result of muscle loss. With strength training, you can maintain and even build muscle mass to keep your metabolic engine running strong.

And here's the magic of lifting – the afterburn effect, scientifically known as excess post-exercise oxygen consumption (EPOC). When you push your muscles with weight bearing exercise, your body works harder to recover post-workout.

This extended calorie burn is your golden ticket to torching fat even when you're chilling on the couch post-gym.

Lifting isn't just a workout; it's an investment in a metabolism that keeps working for you long after the session ends.

3. Maintain & Improve Everyday Function:

Want to keep up with the demands of daily life? Strength training mimics real-life movements, improving your functional fitness.

From lifting groceries to tackling stairs with ease, you'll handle every aspect of life with grace and strength.

4. Energy Elevation:

Midlife can sometimes bring energy slumps, but strength training directly combats that!

Strength training increases energy levels by promoting better sleep, enhancing circulation, and boosting overall vitality.

In addition, the increased demand on your muscles during a lift translates to improved mitochondrial function.

What does that mean? You're not just building muscle; you're enhancing your body's ability to produce energy.

Say goodbye to the midday fatigue and hello to sustained energy throughout the day.

5. Lean and Strong Physique:

Strength training sculpts a lean and strong physique, helping you feel confident and empowered in your own skin.

Lifting heavier isn't about bulk; it's about lean muscle mastery. As you challenge your muscles with heavier loads, you're sculpting a lean and strong physique that radiates confidence and vitality.

Lean muscle is a metabolic powerhouse, and every lift is a step towards owning your midlife journey with strength and grace.

6. Mood Enhancement:

Exercise is a powerful mood booster, and strength training is no exception.

It releases those feel-good endorphins like dopamine and serotonin, reducing stress, anxiety, and the infamous midlife mood swings. Lift weights, lift your spirits!

7. Hormonal Harmony:

Midlife often brings hormonal fluctuations, but guess what? Strength training helps regulate hormones.

It's a natural way to navigate the changes and feel your best, both physically and emotionally.

Try compound movements that involve more than one joint or muscle group. Challenging your muscles with heavier loads, triggers the release of growth hormone and testosterone.

Growth hormone and testosterone not only aid in muscle building but also contribute to fat loss and an overall sense of vitality.

8. Joint and Posture Support:

Strengthening the muscles around your joints is like giving them a protective armor.

It reduces the risk of injury, improves joint health, and contributes to better posture.

Poor posture is the reason many people look older than they actually are. By lifting and improving your posture, you can take years off your appearance!

Where to Start

With so many benefits, it’s a no-brainer that you should start making strength training a regular part of your fitness routine today.

But where do you start? And what if you don’t have easy access to weights or a gym?

Don’t worry! You can totally reap all of the benefits of strength training from home using just your body as your weigh

Bodyweight training is where I tell most of my clients to start, but it’s not just for beginners. Bodyweight exercises have been my primary way of strength training for years!

Here’s a sample of one of my workouts you can try from anywhere with ZERO equipment.

So, whether you're crushing it in the gym with dumbbells or mastering the art of push-ups in your living room, embrace strength training to step into your PRIME.

Strength training is your ticket to confidence and empowerment as we age.. So, let's lift the “lifting makes you bulky” stigma, not just the weights! 😉

P.S. Here are some of my favorite vitamin packs to support your muscles, joints and body in your midlife years!

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