Why is strength training important for women at any age?
Strength training matters at every age. In your 20s–30s it builds a strong base and confidence. In your 40s–50s it helps keep muscle, balance hormones, and protect your bones. In your 60s+ it keeps you moving, steady, and independent. Bottom line? Lifting makes life easier, healthier, and way more empowering – no matter how old you are
Lifting makes life easier, healthier, and way more empowering — no matter how old you are
How has the perception of strength training for women evolved over time?
Not long ago, strength training was seen as a ‘guys only’ thing and women were pushed towards cardio or tiny dumbbells. Fast forward and the script has flipped – women now train heavy, chase PBs, and celebrate strong over skinny. The old myth of ‘lifting makes you bulky’ is out, and the new vibe is all about strength, confidence, and owning your power. I love seeing members achieve great things like their heaviest deadlift or first box jump using explosive strength! Women are badass!What myths or misconceptions still exist about women and lifting weights?
Most myths have been busted and proven wrong over the last decade, but common misconceptions are:
Don’t rely solely on strength training for optimal fitness. Cardio won’t outdo your strength gains when done right. Cardio is super important. There are huge benefits from short sharp interval training sessions using bodyweight (think sprints, squat jumps, jumping lunges etc), and low impact things like the ski, row and assault bike.
A combination of increasing the heart rate + increasing muscle = the winning formula!
Life stage benefits
In your 20s–30s
This is the time to set yourself up for life. Strength training builds that solid foundation – strong bones, healthy muscle, and a faster metabolism that will have your back for decades. Lifting also teaches you how to move well, improves posture, and helps prevent injuries down the track. Plus, nothing boosts confidence quite like feeling strong in your own skin.In your 40s–50s
Hormones start shifting in this stage, and strength training is hands-down one of the best tools you’ve got. It helps fight off muscle loss, protects your bones, and reduces the risk of osteoporosis. Even more than that, it’s a powerful way to support your mental health, keep energy levels up, and manage weight through perimenopause and menopause. This is the age where training for strength isn’t optional – it’s essential.This is the age where training for strength isn’t optional - it’s essential.
In your 60s and beyond
Strength training here is about quality of life. It keeps you mobile, steady on your feet, and independent for longer. Training reduces the risk of falls and fractures, helps manage chronic conditions, and keeps you strong enough to keep doing the things you love. And the best part? It’s never too late to start. Safe options like bodyweight moves, resistance bands, light dumbbells, and balance-focused training are incredibly effective – and can literally change how you age.
Health and wellbeing impact
How does strength training affect hormonal health throughout a woman’s life?
Strength training is like a reset button for hormones. It helps balance insulin, supports healthy estrogen and progesterone levels, and boosts growth hormone and testosterone (yes, women have it too – in smaller amounts, and it helps us build lean muscle and feel energised). Through perimenopause and menopause, lifting is a game-changer for mood swings, energy, and bone protection.
What is its role in metabolic health, cardiovascular health, and longevity?
Muscle is metabolic gold – it burns more energy even when you’re resting. Lifting improves insulin sensitivity, which helps keep blood sugar stable. It also strengthens your heart, lowers blood pressure, and reduces risk of disease. Long-term? Strength training literally adds quality years to your life – you stay mobile, capable, and independent for longer.
How does it benefit mental wellbeing, stress reduction, and cognitive function?
Weights aren’t just for the body – they’re therapy for the brain. Training reduces stress hormones like cortisol, boosts endorphins (your natural “happy” hormones), and has been linked to sharper memory and better cognitive function as you age. Plus, nothing beats the confidence high of smashing a tough workout.
Weights aren’t just for the body - they’re therapy for the brain
Getting started and staying consistent
How much strength training is recommended for women at different ages?
For most women across all ages, 2-4 strength training sessions per week is the sweet spot. Also think quality over quantity, you don’t need to live at the gym, and you can do incredible strength workouts in just 30 minutes with FIIT30 with bigger lifts & lower reps, or longer sessions for lower weight higher rep workl like a bodypump class.
What types of exercises are best for different fitness levels and life stages?
The best exercises change with your stage of life, but the golden rule is the same: progressive overload. Start where you are – bodyweight or machines if you’re new, compound lifts in your 30s–50s to build and maintain muscle, and functional, balance-based moves later in life, however if you’re already doing compound lifts, we can keep these up in our 60s and beyond! The magic is in consistency, progression, and keeping it fun and doable.
How can women overcome fear or intimidation in the gym?
We’ve all been there – walking into a gym and feeling like everyone’s watching. Truth is, they’re not (they’re too busy thinking the same thing!). Start small: book a class, grab a buddy, or get a PT to show you the ropes. Remember, strength training is for you, not anyone else. The more you show up, the more confident you’ll feel
How can training be adapted for injuries, pregnancy, or health conditions?
Training can (and should) be adapted for whatever stage you’re in — injuries, pregnancy, or health conditions don’t mean you have to stop, it just means you adjust. That might look like swapping high-impact for low-impact, changing range of motion, lowering the weight, or focusing more on core, stability, and mobility. The key is listening to your body, working with a coach who knows their stuff, and remembering there’s always a way to keep moving safely.
Busting myths
Will lifting weights make women “bulky”?
Nope! Lifting weights won’t make you bulky – unless you’re planning on eating like The Rock and training like it’s your full-time job. What it will do is make you strong, toned, and confident.
Lifting weights won’t make you bulky... what it will do is make you strong, toned, and confident.
Is it ever “too late” to start strength training?
It’s never too late to start strength training. Whether you’re 20, 40, 60 or beyond, lifting weights will still boost your strength, energy, balance, and confidence. You don’t have to be fit to start – you just have to start. Strong has no age limit
Does cardio alone provide the same benefits?
Cardio’s great for your heart and fitness, but it won’t give you the same muscle, strength, and bone benefits as lifting. Strength training shapes your body, boosts metabolism, and keeps you strong for life. The dream combo? Do both! You’ll feel ready for anything!
Machines vs free weights?
Neither is ‘better’ – they just do different jobs. Machines are awesome for beginners or isolating a muscle safely. They are also great for heavy lifts if you don’t have a spotting partner or trainer close by, such as a leg press instead of a back squat. Free weights challenge your stabilisers, improve balance, and feel more “real life.” The best setup? A mix of both!
In conclusion
Strength training makes you feel unstoppable. You can lift, push, carry and move in ways you maybe never thought possible. It’s not about bulking up – it’s about being strong enough for life. Groceries? Kids? Suitcases? No stress. You’ve got it.
What’s one small step any woman can take today to start?
Book that first FIIT30 class at Fernwood – it’s beginner-friendly and fully adjustable! There are 4 training styles, Total Body strength, Full body athletic, Upper Body Power & Lower Body power. I would recommend starting on Total Body strength or Full body Athletic. These are coach led 30 minute classes designed to build strength & next level fitness. Or grab a PT session with one of the experts. Just go for it, don’t wait! You’ll never look back!
Collette McShane
Also known as The HIIT Mum – is the founder of The HIIT Factory, PT in My Pocket app, and programs Fernwood Fitness popular FIIT30 training format. FIIT30 workouts are strength & athletic focused, helping you hit to the best of both worlds to live your fittest, strongest life.
With over a decade in the fitness industry, Colette has inspired thousands to embrace fast, effective workouts that fit into busy lives, combining her passion for high-intensity training with innovative, accessible fitness solutions.
Colette is also a mum of 4, with 3 children ages 3 & under at the moment, so being strong for life is a non negotiable!
