Aging gracefully is every woman’s goal, but let’s be real — it takes effort! As women hit their 40s and beyond, they often notice changes in their bodies: muscle tone decreases, metabolism slows down, and energy levels drop. While these changes are natural, there’s one powerful way to fight back! This is why women over 40 Need to Strength Train!
Whether you’re new to lifting weights or you’ve dabbled in it before, strength training is one of the best investments you can make for your health. Here’s why it’s so important for women over 40.
1. Strength Training Preserves Muscle Mass
Did you know that women lose about 3-8% of their muscle mass per decade after turning 30? This muscle loss accelerates after 40. This makes everyday tasks harder and leads to a slower metabolism.
The good news? **Strength training combats this muscle loss** by building and maintaining lean muscle. When you lift weights or engage in resistance exercises, your body repairs and strengthens muscle tissue. This helps you stay strong and functional, with better posture and a faster metabolism.
2. Adding New Muscle Burns More Calories**
Muscle is more metabolically active than fat. This means the more muscle you have, the more calories you burn at rest. Even sitting on the couch watching Netflix becomes a little more productive as your body’s internal furnace says ON when you have more muscle.
3. Strength Training Supports Bone Health
Osteoporosis and bone density loss are major concerns for women, especially after menopause when estrogen levels drop. Weight-bearing exercises, like strength training stimulate bone growth and improve bone density. This reduces the risk of fractures and osteoporosis.
In fact, studies show that strength training can help **prevent up to 40% of bone loss** in postmenopausal women.
4. More Muscle Equals Better Balance and Protects Yourself from Falls
Beyond building stronger bones, strength training improves balance, coordination, and stability. This creates confidence and reduces your risk of falls. Better posture with a stronger core and stronger glutes keeps your body erect!

4. More Muscle Mass Boosts Metabolism and Helps Manage Weight
It’s no secret that metabolism slows down with age, making it harder to maintain a healthy weight. Strength training boosts your metabolism by increasing muscle mass. More muscle encourages your body to burn more calories throughout the day.
Unlike cardio, which only burns calories during the workout, strength training creates an “afterburn effect,” meaning you’ll keep burning calories even after your session. This is called excess post-exercise oxygen consumption (EPOC). CLICK HERE FOR MY PROGRAM TO FIRM UP AND BUILD NEW LEAN MUSCLE TISSUE!
5. It Improves Mental Health and Mood
Strength training isn’t just about looking good, it’s about feeling good too. It’s no mystery that women over 40 have more hormonal issues, and stress related problems than at any other age.
Regular resistance training can have a profound impact on mental health by:
– **Reducing anxiety and depression**
– **Boosting self-esteem**
– **Improving cognitive function**
When you feel strong physically, you often feel stronger mentally too. It’s a confidence booster that carries over into other aspects of life.
**Final Thoughts: Embrace Your Age, and Get Stronger!**
The KEY reason why women need to strength train over 40 is this. It’s about more than just muscles — it’s about reclaiming your health, confidence, and vitality. And, feeling, moving and looking great with each new upcoming decade!
Don’t let the aging process define you. With strength training, you can feel **stronger, healthier, and more empowered** at any age. Start with my follow along program that you can start today!
Your future self will thank you!
Coach Dawn