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Is Weight Training Safe for Women Over 40? A Menopause Fitness Coach's Perspective

Women Lifting weights after

Weight Training is Essential for Women Over 40 

It's crucial for women over 40 to engage in weight training as part of their fitness regimen. As we age, our muscle mass naturally declines, leading to weakness and decreased strength. By incorporating weight training, we not only maintain muscle mass but also improve bone density, strengthen our tendons and ligaments, and our body’s overall functionality.

Tips for Starting Weight Training Safely  

  • Good Exercise Selection:  When beginning a weight training program, especially in midlife and beyond, it's important to prioritize safety. Start with easy-to-perform exercises. Avoid complicated exercises like back squats and traditional deadlifts unless you have the guidance of an in-person trainer to ensure you’re using proper form.  

  • Allow for a ‘ramp-up’ period: When you first start weight training, your body not only needs to get used to the new exercises, but also needs to get stronger. Your muscles, bones, tendons and ligaments are all going to get stronger as you train and need time to adapt. So, focus on gradual progression, proper form, and listening to your body's cues. 

  • Pay attention to form: Good form is important for getting the most out of your weight training sessions. Your program should come with videos demonstrating each exercise. It’s a good idea to take video of yourself as you do the exercise, and then either review it yourself (compare it to the demo video) or have your coach review it. I off form reviews for all my clients.  


Listening to Your Body and Adjusting as Needed 


Our bodies are not 20 anymore, and life brings with it injuries, wear and tear and other aches and pains. If you have old injuries, weaknesses etc. It’s a good idea to be aware of them and even consult with a physical therapist, if needed.  

Start weight training at home

Injuries don’t mean that lifting weights is off the table for you. In fact, strength training may play a role in recovering from injury and preventing new injuries.  

A personal experience was that I had my right knee swell up and become very painful after I’d been walking on it a lot. An MRI revealed no new injuries – simply wear and tear from a life of being active. The orthopedic surgeon recommended I get back to the gym and keep my legs strong to support my knees.  

And with anything, we need to listen to our bodies. If something doesn't feel right, seek advice from a healthcare professional like a physical therapist or orthopedic surgeon. Adapting exercises to accommodate past injuries is key to a successful and sustainable weight training journey. 



Conclusion - Is Weight Training Safe for Women Over 40?

In conclusion, weight training is not only safe but highly beneficial for women over 40. By choosing safe exercises, starting gradually, and being mindful of your body's unique needs, you can embark on a fulfilling weight training journey that supports your overall health and well-being.  

Remember, it's never too late to start - even in your eighties! So grab those weights and start building the strong, resilient body you deserve. 


Happy training, ladies! 



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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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