Benefits of Strength Training for Women Over 40

Strength looks different at every stage of life. But for women over 40, building and maintaining strength becomes especially important.

Physical medicine and rehabilitation specialist Pari Azari, MD, shares what strength training is, why it's essential for women over 40, and practical tips for getting started safely and confidently.

What is strength training?

Strength training is a type of exercise where your muscles work against a form of resistance.

This resistance can come from:

• Free weights (kettlebells, dumbbells, medicine balls)
• Bodyweight exercises (push-ups, lunges, squats)
• Resistance bands
• Weight machines

Why does strength training matter as you age?

"Many women think strength training is about building bigger muscles, but it's really about preserving your independence," says Dr. Azari.

As you get older, your body naturally loses both muscle mass and bone density. Over time, this can lead to muscle weakness and fragile bones, making it more difficult to do everyday activities like:

• Getting in and out of a car
• Carrying laundry
• Climbing stairs
• Lifting groceries

Why is strength training especially important for women over 40?

“While both women and men gradually lose muscle mass and bone density, women experience this decline much more rapidly,” says Dr. Azari.

This difference is largely due to the hormonal changes women experience during the menopausal transition, typically occurring between ages 45 and 55. During this stage, your estrogen levels decline.

"Declining estrogen levels accelerate the loss of bone density and muscle mass, making menopause a critical window for intervention," explains Dr. Azari.

But menopause doesn't have to mean becoming weaker.

"Our bodies remain remarkably responsive to strength training well into our 60s, 70s, and beyond. It's never too late to start building strength," says Dr. Azari.

Benefits of strength training

Beyond helping you get physically stronger, strength training offers a range of health benefits, including:

Supports bone health: Strength training exercises place healthy stress on your bones, which stimulates your bone tissue. Over time, this can help reduce your risk of osteoporosis and fractures.

Improves metabolism: Increased muscle mass helps your body burn more calories, even while you're at rest.

Boosts mood: Strength training releases endorphins — your body's natural "feel-good" hormone, which can help reduce stress, anxiety, and depression.

Improves balance: Strengthening the muscles in your legs, hips, and core provides a more stable foundation for movement, helping improve balance and reduce your risk of falls.

How often should you strength train?

Women over 40 should aim to strength train at least two to three times per week. Dr. Azari adds, "Two to three strength-training sessions per week are enough to produce meaningful benefits for your bones, muscles, and cardiovascular health."

Throughout the week, aim to train your major muscle groups, including:

• Abdomen
• Back
• Chest
• Hips
• Legs
• Shoulders and arms

How to get started safely

Start with bodyweight

"One misconception that keeps people from strength training is thinking they need to lift heavy weights to get stronger," says Dr. Azari. “Incorporating bodyweight exercises are a great way to start, especially if you are new to strength training.”

Examples of bodyweight exercises include:

• Glute bridges
• Lunges
• Planks
• Push-ups
• Squats

Slowly increase

Once bodyweight exercises become comfortable, consider adding some light weight or resistance.

This can look like:

• Using a resistance band for bicep curls
• Holding a dumbbell during squats or lunges

Aim for 8 to 12 repetitions per exercise.

Use a weight that feels challenging by the last few repetitions, while still allowing you to maintain proper form.

Listen to your body

Dr. Azari emphasizes, "It's important to listen to your body and give your muscles time to recover. Wait at least 48 hours before training the same muscle group again."

It's normal to feel some muscle soreness after a workout, especially when you're starting. But if you experience sharp pain, swelling, or discomfort that doesn’t improve, it’s important to speak with your primary care provider.

Talk with your doctor

Before beginning a new exercise program, it’s important to first talk with your primary care physician (PCP). Together, you can determine the safest plan for you.