Why Every Woman Over 40 Should Be Strength Training!

Let’s get real. If you're entering perimenopause, navigating menopause, or living post-menopause — your body is changing. And while that can feel frustrating, confusing, or even overwhelming, there’s one proven, powerful tool every woman over 40 needs:

Strength training.

Not pink dumbbells.
Not just yoga or long walks.
Not endless cardio.

We’re talking about real, progressive strength training for women over 40 — lifting weights that rebuild muscle, strengthen bones, support hormone function, and help your body feel strong, stable, and energised through every stage of menopause.

Why Strength Training Matters During Menopause (and Beyond)

Menopause is more than just hot flashes. It comes with a cascade of physical changes driven by hormonal shifts — most notably a drop in estrogen. And with that comes:

Loss of lean muscle mass
Decrease in bone density (higher fracture risk)
Slower metabolism
Increased joint pain and stiffness
Trouble sleeping and regulating body temperature
Mood swings and brain fog

Sound familiar? These changes aren’t “just ageing.” They’re hormonal — and strength training is the most effective exercise to counter them.

This is why strength training for menopause has become essential — not optional.

“In a systematic review of menopausal/post‑menopausal women, strength/resistance training led to improved muscle strength, bone density, and physical function, and helped reduce some menopausal symptoms vs inactive controls.”

Why Yoga and Cardio Aren’t Enough

Don't get us wrong — yoga and walking have their place. But they don’t replace strength training, especially during menopause.

Yoga doesn’t build muscle or bone density
Walking doesn’t stimulate metabolic function the same way lifting does
Light weights won’t offset the muscle and strength loss happening in your 40s, 50s, and beyond

If you're doing cardio, yoga, Pilates — but not seeing the strength, fat-loss, or energy changes you want — this is why.

What Strength Training Should Actually Look Like

Forget “toning workouts.”

Women in their 40s, 50s, and 60s need progressive overload, real resistance, and enough intensity to stimulate muscle growth.

Example Evidence-Based Strength Training Program for Women Over 40

Frequency: 2–3x per week
Session Length: ~45 minutes
Progression: Increase weights by 2.5–5% weekly, then deload every 4–5 weeks
Rest: 90–120 sec between sets

Session A:

• Barbell Back Squat – 3x10 + 1 set to failure

• Bench Press – 3x10 + 1 set to failure

• Cable Row – 3x10

• Side Bends – 2x12 per side

• Plank – 3 rounds of 30–60 sec

Session B:

• Barbell Back Squat – 3x10

• Bench Press – 3x10

• Lat Pulldown – 3x10

• Side Bends – 2x12

• Plank – 3 rounds

Simple. Effective. Evidence-based.

This is the style of strength training program at Movement Therapy EP our exercise physiologists use for improving menopause symptoms, increasing bone density, and restoring metabolic health.

Want Guidance? Join Our Midlife Women’s Strength Class

If you're feeling unsure about how to start — you’re not alone.
That’s why we created a strength training class specifically for women over 40, right here in the Hills District.

This isn’t bootcamp.
It’s not HIIT.
It’s not “fluff” training.

It’s true strength training for menopause, delivered safely and progressively by expert Exercise Physiologists.

Perfect for Women 40+ Who Want To:

Reduce menopause symptoms
Build muscle + bone density
Boost metabolism
Improve energy + sleep
Feel confident lifting weights
Train in a supportive, women-only environmen

📅 CLASSES START FRIDAY, JUNE 7th at 10:00 AM

Held weekly — with plans to expand soon!

🎉 JUNE OFFER:

✔️ Your first class is FREE
✔️ Bring a friend and you BOTH get 50% off your next class

👉 Ready to take the guesswork out of training?

Strong is the goal. But supported is how we get there.

You don’t have to push through the changes alone — and you don’t need to settle for “just dealing with it.”

Lift smart. Train strong. Feel better in your body again.

FAQs

• Why is strength training so important for women over 40 and during menopause?

  Strength training helps counteract the natural drop in estrogen that leads to muscle loss, reduced bone density, slower metabolism, joint stiffness, and increased fatigue. It is one of the only proven interventions that directly improves these menopause-related changes.

• Can strength training help reduce menopause symptoms like hot flashes, sleep issues, and mood swings?

  Yes. Research shows that a structured strength training program can reduce hot flashes by up to 50% in just 15 weeks. It also improves sleep quality, boosts energy, reduces stress, stabilises mood, and enhances overall wellbeing for women in perimenopause and post-menopause.

• What type of strength training is best for women over 40?

  Women over 40 benefit most from progressive resistance training using moderate-to-heavy weights, compound movements (like squats and rows), 2–3 sessions per week, and structured progression. Light weights or cardio alone won’t maintain muscle mass or bone health during menopause.

• Is it safe for beginners or women with joint pain to start strength training?

  Yes. When guided by qualified professionals—such as the Exercise Physiologists at Movement Therapy EP—strength training is safe and highly beneficial. Programs can be tailored around joint pain, mobility issues, or previous injuries to build strength gradually and safely.