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Unlocking the Benefits of Weight Training for Women Over 40

Women Lifting weights after 40 and beyond

As a menopause fitness coach, I've met so many women who tell me, "I know I need to start weight training, but…" there's always a "but." Maybe it's time, maybe it's intimidation, or maybe it's just not knowing how to start. If that sounds familiar, you're in the right place. In this blog, I’m diving into why weight training is not just a good idea—it's crucial, especially as we hit our 40s and beyond. Let’s unpack the benefits, and trust me, they're pretty impressive.

Busting Myths About Weight Training

First off, weight training isn't just for the young or for men trying to bulk up. Women, and particularly women in midlife, stand to gain immensely from incorporating strength training into their routines. It's about building a healthier, more independent future, not just muscles.

Moreover, weight Training for Women Over 40 is not dangerous when done correctly. With proper form and a balanced program, it's a safe and effective way to enhance your health.

Hormonal Changes and Weight Training

Perimenopause and menopause bring about significant hormonal changes, notably in estrogen levels, which can affect muscle mass, bone density, and strength. Strength training during this time is not just beneficial—it's essential for counteracting these changes.

How to start lifting weights after 40

A Personal Transformation

My journey with weight training began post-menopause when I noticed that my body no longer looked athletic and toned, and I was getting weaker—all this despite working out 5 days per week!

Despite starting later, I've seen remarkable changes in my body composition and strength, and just overall how my body feels and works, proving it's never too late to benefit from lifting weights.

  1. Reverse the Loss of Muscle That Comes with Age / Body Recomposition From around the age of 30, we naturally start to lose muscle mass, a process that accelerates during and after menopause. Weight training not only stops this decline but can actually reverse it. By engaging in regular strength training, you can increase your muscle mass, kickstarting a body recomposition and improving your overall physique and metabolism.

  2. Strengthening Muscles Strong muscles are vital for everyday activities, from carrying groceries to climbing stairs. Weight training enhances muscle strength, making daily tasks easier and preventing the frailty that often comes with aging. It empowers you, providing a sense of independence and capability.

  3. Increasing Bone Density Here’s a startling fact: our bone density decreases up to 10 times faster as we go through menopause. Weight training applies stress to the bones, stimulating them to increase in density. This process helps combat the natural decline in bone strength, protecting against breaks and fractures. Even more encouraging, weight training has been shown to increase bone density even in post-menopausal women, making it a non-negotiable part of maintaining our health as we age.

  4. Strengthening Tendons & Ligaments Beyond muscles and bones, weight training also strengthens the tendons and ligaments that connect and support them. This comprehensive strengthening reduces the risk of injuries, ensuring that your joints remain robust and flexible, facilitating smoother and more stable movements.

  5. Decreases Insulin Resistance Strength training has been shown to improve insulin sensitivity, reducing the risk of developing type 2 diabetes. For those who are pre-diabetic or at risk, incorporating weight training into your routine can be a powerful tool in managing and preventing the progression of diabetes.

  6. Reduces Visceral Fat Accumulation Visceral fat, stored around the organs, is particularly harmful to health, contributing to cardiovascular disease and diabetes. Weight training helps combat the accumulation of visceral fat by enhancing your body's metabolism and fat usage, leading to a leaner, healthier midsection.

  7. Helps with Depression The mental health benefits of weight training are profound. Regular engagement in strength training has been linked to improvements in mood, reductions in symptoms of depression, and an overall sense of well-being. This mental uplift is invaluable, especially during the transitional phases of menopause.

  8. Stops Our Metabolism from Slowing Down/Increase Metabolism Contrary to popular belief, our metabolism doesn't have to decline significantly with age. The key is maintaining lean muscle mass. Muscle tissue burns more calories than fat, even at rest, so by increasing your muscle mass through weight training, you can keep your metabolism brisk and efficient.

  9. Feel Great Perhaps one of the most immediate benefits of weight training is the incredible

Incorporating weight training into your life as you age is not just about building muscle; it's about building a foundation for a healthy and vibrant next 50 years of your life. Whether you're looking to combat the physical signs of aging, improve your mental health, or simply feel stronger and more capable in your daily life, weight training can transform your well-being. Start your journey and embrace the strength within you . LEARN TO LIFT TODAY!


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Coach Lynn Sederlöf-Airisto

Certified Menopause Fitness coach

About the Author

Noticing unwanted changes in your body in midlife and not sure what to do about it? I get it & can help!


I'm a 52-year-old Certified Menopause Fitness Coach who has been there and turned things around by re-vamping my fitness habits, and now I am helping other women do the same.


Weight training is the key to keeping your body strong & capable - so let's get you started: I offer online self-study courses, group programs, and 1-to-1 coaching.  You can also learn a lot from my podcast 40+ Fitness for Women. Welcome to my world!

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