Strength Training for Women Over 40

By Maddie

At Halo Gym, we believe strength training is for everyone, and that includes women over 40. In fact, as we age, resistance training becomes even more essential for long-term health, strength, and independence.

Why strength training matters more after 40

From the age of 30, women naturally begin to lose muscle mass. This process speeds up after 40, which can impact strength, mobility, and balance later in life. Regular weight training helps to slow and even reverse this decline, allowing you to move with confidence and stay active for longer.

Building stronger bones

After menopause, the drop in estrogen puts women at greater risk of osteoporosis and fractures. Resistance training places healthy stress on your bones, stimulating them to grow stronger and denser. Over time, this can significantly reduce your risk of bone- and joint-related issues, keeping you fit and resilient well into later life.

Mental and emotional benefits

Strength training isn’t just about what you see in the mirror, it’s about how you feel. Lifting weights can boost mood, improve cognitive function, and help you feel empowered. Progress is measurable: lifting heavier weights, noticing better posture, or simply finding everyday activities easier all contribute to a real sense of accomplishment and confidence.

Best Strength Training Exercises for Women Over 40

The best routines focus on functional movements and exercises that help you move better in everyday life. Multi-joint compound exercises not only build strength efficiently but also improve balance, coordination, and joint health.

Maddie recommends getting started with these basics:

• Squats. There are many types of squats, all of which build the lower body muscles and movement patterns that mimic getting out of a chair or off the sofa with ease.
• Shoulder press. Shoulder press exercises help you maintain strength for lifting and pushing things overhead. 
• Step-ups. Weighted or unweighted step ups help with unilateral (single legged) movements like stairs, or getting up off the floor.

Common Concerns and How to Overcome Them

Many women over 40 hesitate to do any strength training due to myths. Let’s bust those myths so you can start reaping the health benefits of this style of training:

“I’m too old to start”

Research shows that adults can build muscle and strength at any age, and that regular resistance training is effective at all ages. The older we get, the more important it is to increase our strength and muscle mass to protect against age related declines. And the challenge of learning new skills and techniques will be great for your cognitive health too.

It’s bad for the joints

Strength training is actually one of the best things you can do to prevent joint pain, as it strengthens the supporting muscles around the joints. While you may want to avoid high impact exercises, strength training for women over 40 can alleviate and prevent joint pain.

“I don’t have time”

Strength training doesn’t have to be time consuming, just two to three 30 minute sessions per week is enough to get results.

How to get started

If you’re new to resistance training, you don’t have to go it alone. At Halo Gym, our experienced team can help you create a safe, effective programme that suits your current fitness level and goals. Whether you’re lifting for the first time or getting back into training after a break, we’ll guide you every step of the way.

Book a session with one of our Personal Trainers and start your journey towards building strength, confidence, and resilience for years to come.