10 Benefits of Strength Training for Women Over 40 - and Why It is Essential in Menopause
Why Strength Training Matters in Midlife
If you’re in perimenopause or menopause, you may have noticed that what used to work (eating less for a few days or doing extra cardio) just doesn’t work anymore.
Your body has changed, and it requires a new approach.
That’s where strength training comes in. Just like puberty transformed your body, menopause creates a whole new environment for your muscles, bones, and hormones. The good news? With the right kind of training, you can work with your changing body instead of against it - and feel strong, capable, and confident again.
Strength training isn’t about bodybuilding or spending your life in the gym. It’s about following a structured, progressive program that challenges your muscles, builds strength, and supports your health for the decades ahead.
Here are 10 powerful benefits of strength training for women over 40.
10 Benefits of Strength Training for Women Over 40
1. Improves Body Composition
Strength training builds lean muscle to improve body composition and give you a more toned, defined look. Over time, it reshapes your body so you feel fit and confident in your own skin.
2. Decreases Visceral Fat
That stubborn “meno belly” - the deep abdominal fat that often appears after menopause - is linked to higher health risks. Lifting heavy (for you) triggers your body to use this fat for fuel, reducing it more effectively than cardio alone.
3. Strengthens Muscles, Tendons, and Ligaments
As estrogen declines, muscles weaken and connective tissues become more fragile. Strength training strengthens not only your muscles, but also your tendons and ligaments thereby protecting joints and reducing injury risk. Your whole body becomes more functional – like it used to be when you were younger.
4. Restores Strong Muscle Contractions
Loss of estrogen affects how powerfully your muscles can contract. Lifting heavy retrains your body to generate power for everyday tasks like opening jars, boosting yourself onto a stool, or lifting luggage into the overhead compartment.
5. Increases Bone Density
Bone loss accelerates tenfold(!) around menopause, raising the risk of osteoporosis and fractures. Strength training stimulates your bones to grow stronger, reducing your risk of breaks — especially in hips, wrists, and spine.
6. Supports Joint Health
Stronger muscles protect and stabilize your joints. Even with arthritis or “cranky” knees or hips, building strength around the joints often reduces pain and keeps you moving with more ease.
7. Prevents Frailty and Functional Decline
Strength training has been called the ‘frailty prevention plan’. From carrying groceries to keeping up with grandchildren, strength determines how independently you can live. Strength training helps you stay strong, fast, and capable — so daily life feels easier now and decades from now.
8. Improves Mood and Mental Health
Research shows that lifting weights can reduce symptoms of depression and boost overall mood. Beyond that, many women describe strength training as empowering, energizing, and fun.
9. Boosts Confidence and Posture
Stronger muscles — especially in your back and core — help you stand taller, improve posture, and feel more confident in your body. Clothes fit better, and you carry yourself differently.
10. Reverses Mitochondrial Aging
Mitochondria are your body’s “power plants.” As we age, they become less efficient, leading to fatigue and slower metabolism. Strength training “recharges” them, boosting energy, endurance, and overall metabolic health.
Final Thoughts
If you’re over 40, strength training isn’t optional — it’s essential. Without it, muscles weaken, bones lose density, and daily life becomes harder over time. But with just two structured sessions per week, you can:
Build strength and tone
Support your long-term health
Stay independent and active for decades to come
It’s never too late to start. Every workout you do is an investment in your future self.
Ready to Get Started?
If you’re ready to start lifting (or you want help figuring out what “lifting heavy” means for you), check out my Learn to Lift program. It’s designed specifically for midlife women and will guide you step-by-step — no guesswork required.
