Want to reduce body fat, build lean muscle, and protect your bones as you age? Strength training is a secret weapon for women over 35.
What is strength training?
If you’re ready to take your health to the next level, it’s time to go beyond the treadmill and start lifting some weights. Strength training, also known as resistance training, involves using your bodyweight or equipment like dumbbells, barbells, or resistance bands to build muscle, boost your metabolism, and strengthen your entire body.
And no, lifting weights won’t make you bulky. It will make you strong, toned, and more resilient as you age.
Why strength training matters, especially for women 35+
As we get older, we naturally lose muscle mass and bone density. This increases the risk of injuries, frailty, and conditions like osteoporosis. But there’s good news: strength training can slow, stop, and even reverse those effects.
Here’s why strength training should be part of your weekly routine, especially if you’re a woman over 35:
Top Benefits of Strength Training for Women 35+
Supports strong, healthy bones
Lifting weights places healthy stress on your bones, signalling your body to increase bone density. However, this is one of the most powerful tools we have to prevent and manage osteoporosis and keep bones strong well into later life.
Preserves and builds muscle mass
From our 30s onward, muscle mass starts to decline if we don’t actively work to maintain it. Strength training helps combat age-related muscle loss (sarcopenia), supporting balance, strength, and also independence.
Boosts metabolism & burns calories
Building muscle means your body burns more calories at rest. That’s right — strength training increases your resting metabolism, helping with fat loss and long-term weight management.
Shapes and tones your body
Want to feel confident in your clothes and strong in your skin? Strength training helps sculpt lean muscle, giving your body that toned look while building functional strength.
Improves posture, balance, and joint health
By strengthening the muscles around your joints and spine, resistance training can improve posture, support your joints, and help prevent falls as you age.
Elevates your mood and energy
Strength training doesn’t just change your body — it changes your brain. It reduces stress, improves sleep, and releases endorphins that boost mood and mental clarity.
The bottom line?
So, if you’re a woman in your mid-30s or beyond, strength training isn’t optional. It’s essential. Whether your goal is to reduce body fat, boost energy, support healthy bones, or simply feel your strongest, resistance training can help you get there.
No quick fixes, just consistent effort and a program tailored to you.
It’s never too late to start and your future self will thank you.
Yarra Valley Performance
