Midlife Strength Training Benefits and Myths: Why it's never too late to start.

Breaking the Cardio-Only Mindset

In my 20s and 30s (and well into my 40s), I proudly identified as a cardio bunny. Jazzercise, boot camps, running—you name it, I did it. If I wasn’t dripping in sweat, I didn’t consider it a “real” workout. But no matter how much cardio I did, I wasn’t seeing the results I wanted. The toned, lean muscle I was chasing remained elusive, and I stayed frustrated.

Then came perimenopause, and with it, the realization that my body was changing. That’s when I finally picked up the iron. Strength training not only helped me navigate menopause, but it also transformed my body in ways cardio never could. I built lean, toned muscle and started eliminating excessive cardio—something I once thought was impossible.

The truth is, midlife strength training benefits are undeniable—it's one of the most powerful tools women have for maintaining muscle, boosting metabolism, and aging with confidence. Yet, many myths prevent women from picking up weights. Let’s debunk those myths and explore why strength training in midlife is a game-changer for women now and in the years ahead.

Myth #1: Women Over 50 Can’t Build Muscle

Yes, it’s true that muscle-building becomes more challenging with age, but it’s far from impossible. As we age, our bodies become less efficient at absorbing protein, and the natural decline in estrogen during menopause contributes to muscle loss. However, strength training—combined with adequate protein intake—can combat these changes.

Not only can women over 50 build muscle, but they can also become stronger and healthier than they were in their younger years. Consistency is key, and the benefits extend far beyond aesthetics.

Myth #2: Strength Training Is Only for Younger People

One of the biggest misconceptions is that weightlifting is a young person’s game. The truth? Strength training is one of the most effective ways to age well, prevent injuries, and maintain independence in later years.

Lifting weights isn’t about becoming a bodybuilder—it’s about building strength that supports everyday life. Whether it’s carrying groceries, getting up from the floor with ease, or maintaining balance and coordination, strength training is essential at every stage of life.

The Benefits of Strength Training for Women Over 50

Incorporating strength training into your routine isn’t just about looking toned—it’s about improving your overall health, longevity, and quality of life. Here’s how:

1. Burns Fat and Boosts Metabolism

Strength training increases muscle mass, which in turn raises your resting metabolic rate. That means you burn more calories even when you’re not working out. Unlike cardio, which burns calories only during exercise, muscle continues working for you long after your workout is done.

2. Increases Bone Density

Women lose bone density as they age, increasing the risk of osteoporosis. Strength training stimulates bone growth, reducing the risk of fractures and helping to keep bones strong and healthy.

3. Protects and Strengthens Joints

Lifting weights strengthens the muscles around your joints, reducing pain and stiffness—especially for those dealing with arthritis or previous injuries.

4. Improves Sleep Quality

Strength training has been shown to improve sleep patterns, helping you fall asleep faster and stay asleep longer—a game-changer for anyone struggling with menopause-related sleep disruptions.

5. Supports Better Mental Health

Exercise releases endorphins, reducing stress and anxiety. Strength training, in particular, has been linked to lower rates of depression and improved cognitive function.

6. Boosts Confidence and Independence

Feeling strong changes how you carry yourself. Strength training empowers women, builds confidence, and fosters a sense of independence as we age.

7. Increases Longevity

Studies show that muscle mass is directly linked to longevity. The stronger you are, the lower your risk of disease, disability, and falls.

8. Improves Heart Health

Strength training reduces blood pressure, lowers cholesterol, and improves overall heart function, making it a crucial part of a heart-healthy lifestyle.

How to Get Started with Strength Training

You don’t need a gym membership or fancy equipment to start strength training. Here’s how to begin:

1. Start with Bodyweight Exercises

If you’re new to strength training, begin with bodyweight exercises like squats, lunges, push-ups, and planks. These foundational movements help build strength and prepare you for weighted exercises.

2. Use Dumbbells or Resistance Bands

Adding light dumbbells or resistance bands can help you gradually increase resistance and build muscle safely. Start with lighter weights and focus on form, gradually increasing as you get stronger.

3. Aim for Two to Three Days a Week

Strength training doesn’t have to be an everyday commitment. Two to three sessions per week can yield incredible results. Focus on full-body workouts that target all major muscle groups.

4. Find a Routine That Works for You

Some women thrive in a gym setting, while others prefer home workouts. The key is consistency. Find what works for you—whether it’s following an online program, working with a coach, or joining a group class.

The Bottom Line: Strength Training Is the Ultimate Anti-Aging Tool

Aging is inevitable, but losing muscle and strength doesn’t have to be. Strength training is one of the most effective, science-backed ways to stay strong, lean, and healthy well into your 50s, 60s, and beyond.

If you’ve spent years focusing on cardio, now is the time to embrace the iron and give strength training a chance. Your future self will thank you.

Are you ready to get started? Let’s lift!

Need simple workouts to get started?

Grab my Carry On Strength workouts! Designed to help you build consistency or stay on track no matter where you are, this guide is perfect for quick, effective strength workouts.