Why Every Woman Over 40 Should Be Strength Training!
Let’s get real. If you're approaching menopause, in the thick of it, or navigating life on the other side — your body is changing. And while that might feel frustrating, confusing, or even defeating at times, there’s one thing you can do that truly makes a difference:
👉 Strength training.
Not lightweights. Not just yoga or walking. Not endless cardio.
We’re talking about real, progressive resistance training — lifting weights that challenge your muscles, strengthen your bones, and support your body in exactly the ways it needs right now.
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 (hello, fracture risk)
🟣 Slower metabolism
🟣 Increased joint pain and stiffness
🟣 Trouble sleeping and regulating body temperature
🟣 Mood swings and brain fog
Sound familiar? Strength training is one of the only interventions shown to directly impact all of the above.
In fact, recent research shows that a structured strength training program can cut hot flashes in HALF over just 15 weeks (PMID: 37803287). That’s not hype — that’s science.
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 already doing everything "right" and still not seeing results — this is why.
What Strength Training Should Actually Look Like
Forget the pink dumbbells and "toning" routines. Here’s what actually works:
🟪 Example Evidence-Based Menopause Strength Session
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
You don’t need to overcomplicate it.
You just need to lift with intent, consistency, and progression.
Want Guidance? Join Our Midlife Women’s Strength Class
This isn’t your average group fitness session.
It’s not bootcamp. It’s not HIIT.
It’s real strength training, designed for real women in midlife.
✅ Specifically built for women 40+
✅ Addresses menopause symptoms head-on
✅ Focused on strength, confidence, and control
✅ Safe, supportive, evidence-based
📅 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?
Book your spot now → https://www.movement-therapy.com.au/book-now
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.
