Our bodies naturally undergo several changes with age that can affect our metabolism, muscle mass, and overall health. These changes often get kicked into speed drive for women over 40, thanks to hormonal shifts that promote weight gain, reduced bone density, and loss of muscle mass. Fortunately, there’s a great way to combat these changes: weightlifting!

Many women pass by the weight room out of fear that they’ll bulk up or injure themselves. This couldn’t be further from the truth once you learn the basics. In fact, weightlifting can offer tremendous benefits–such as improved strength, faster metabolism, and better overall health.

Why Weightlifting Is Crucial for Women Over 40

Now that I have your attention, let’s discuss a few reasons why you need weightlifting in your life.

Prevents Muscle Loss

Here’s a stat that’ll blow your mind: Women naturally start losing muscle mass as early as their mid-30s. And we’re not just talking about a teeny bit of muscle.

On average, women lose between 3-5 percent muscle mass per decade after age 30, and the rate of muscle loss accelerates after age 40.

This loss of muscle, known as sarcopenia, can lead to reduced strength, slower metabolism (more on that in a minute), and higher body fat. The good news is that regular weightlifting can slow down or even reverse the effects of muscle loss.

Boosts Metabolism

Did you know that people with more muscle burn more calories at rest?

Yep, true story. Since weightlifting helps increase muscle mass, it can also help boost your metabolism, making it easier to maintain a healthy weight or lose excess fat. This is a real game changer for women over 40, who often find it more challenging to lose weight thanks to hormonal changes.

Improves Bone Density

Muscle isn’t the only thing women lose during their 40s. Our bones also become less dense with age, starting around age 35. Half of all post-menopausal women will develop osteoporosis, but lifting in your 40s could help you avoid this fate.

Women are more susceptible to osteoporosis and osteopenia with age, but weightlifting helps stimulate bone growth and increase bone density, reducing the risk of fractures and osteoporosis. Studies have shown that women who lift weights regularly have stronger, denser bones than those who don’t.

Enhances Mental Health

Weightlifting is great for your muscles, and it’s also amazing for your brain.

Studies suggest that lifting weights can help reduce symptoms of depression and anxiety, while improving self-esteem.

Life isn’t always easy in your 40s, but weightlifting can help boost your spirits when the world feels heavy.

Supports Joint Health and Mobility

Weightlifting can help strengthen the muscles surrounding your joints, providing better support and reducing the risk of injury.

This is particularly important for women over 40, as joint pain and stiffness can become more common with age. Additionally, incorporating resistance training into your routine can improve your range of motion and flexibility, making it easier to move through life.

How to Start Weightlifting for Women Over 40

If you’re new to weightlifting, it’s important to start slowly and build a solid foundation to avoid injury and get the most out of your workouts. Here’s a step-by-step guide to help you get started.

1. Consult with a Professional

It’s always a good idea to get clearance from your doctor before starting any new exercise routine, especially if you’re over 40. Once you have her blessing, your next stop should be visiting with a personal trainer or other fitness professional. She can assess your current fitness level, recommend any modifications based on your health needs, and create a weightlifting plan tailored to your goals and abilities.

2. Ease into It

If you’re new to weightlifting, it’s important to get the mechanics down before adding weight.

At Two Six, we start with bodyweight exercises and PVC pipes to build strength and work on form.

We incorporate exercises like squats, step-ups, ring rows, push-ups, and planks to engage multiple muscle groups and help you develop core stability and overall strength.

3. Use Free Weights and Machines

Once you’re comfortable with bodyweight exercises, we start incorporating free weights, such as dumbbells, barbells, and kettlebells. We always begin with lighter weights to perfect your form and gradually increase the weight as your strength improves.

Our programming focuses on compound exercises that target multiple muscle groups, such as:

• Squats: Strengthens the legs, butt, and core.
• Deadlifts: Works the hamstrings, booty, and lower back.
• Bench Press: Targets the chest, shoulders, and triceps.
• Rows: Strengthens the back and biceps.
• Overhead Press: Works the shoulders and upper arms.

These exercises will help ensure you work all the major muscle groups while building functional strength to help you move safely outside the gym too!

4. Incorporate Progressive Overload

One key to building strength and muscle mass is progressive overload, which means gradually increasing the resistance or weight you’re lifting.

For example, you could add more weight, increase the number of reps, or decrease rest time between sets. Progressive overload constantly challenges your muscles, allowing them to grow stronger over time.

5. Don’t Forget About Rest and Recovery

Rest and recovery become even more important with age.

Your muscles need time to repair and grow stronger after a workout. Make sure to include rest days in your weightlifting routine, and consider incorporating activities like yoga, stretching, or foam rolling to speed up recovery and improve flexibility.

6. Stay Consistent

Consistency is key to seeing results. Aim for at least three weightlifting sessions each week, targeting all the major muscle groups. Over time, you’ll notice improvements in your strength, stamina, and overall well-being.

Overcoming Common Fears and Misconceptions

Still feeling a little apprehensive about getting started? That’s totally normal! Let’s talk about a few common fears and misconceptions about weightlifting that keep many women over 40 out of the weight room.

“I’ll Get too Bulky”

Many women assume that lifting heavy weights will make them look too muscular. But rest assured–women generally don’t have the same levels of testosterone as men, which is the hormone primarily responsible for muscle growth.

Instead of getting bulky, weightlifting will help you develop lean muscle and a toned physique.

“I’ll Get Injured”

When done correctly, weightlifting is no riskier than other forms of exercise. Not to mention, weightlifting can actually decrease your chances of getting hurt outside of the gym.

At Two Six, we focus a lot on movements that you do in everyday life. For example, learning to deadlift with good form will teach you to lift kids, furniture, and bags of dog food without throwing out your back.

If you’re worried about getting hurt, start with lighter weights and focus on your form. Don’t be afraid to ask for help from a trainer if needed.

“Cardio Is Enough“

Cardio is important for heart health but doesn’t provide the same benefits for muscle building and bone density as weightlifting. For a well-rounded fitness routine, it’s essential to include both strength training and cardio.

Final Thoughts on Weightlifting for Women Over 40

Weightlifting is an incredibly powerful tool for maintaining health, strength, and vitality for women over 40.

It helps combat the natural effects of aging, boosts metabolism, and improves mental and physical well-being.

Whether you’re new to weightlifting or looking to incorporate it into your existing routine, remember that it’s never too late to start–and we’d love to help! Click here, and then on the free intro button at the top of the page to schedule a free consultation and learn more about our one-on-one and group weightlifting programs.