One of the biggest mistakes women make in midlife is thinking they need to exercise more… when actually they need to exercise differently.
For years we were told the answer was more cardio, eating less and trying to make ourselves smaller. And whilst that might have worked in our 20s, many women hit perimenopause and suddenly find that what used to work… just doesn’t anymore.
Weight shifts. Energy dips. Recovery changes. Sleep becomes harder. You start feeling softer, weaker or just not quite like yourself in your own body.
And honestly? It can feel incredibly frustrating.
This is exactly why strength training becomes so important in midlife.
Not because we’re trying to become bodybuilders.
Not because we want six packs.
And definitely not because we need to punish ourselves in the gym.
But because strength training helps support the things we start losing naturally as hormones change.
From around our 30s onwards, women gradually begin to lose muscle mass. During perimenopause and menopause, that process speeds up. Less muscle can mean a slower metabolism, reduced strength, lower energy, poorer balance and increased risk of injury as we age.
And then there’s bone health.
Many women don’t realise that menopause significantly increases the risk of osteoporosis because falling oestrogen affects bone density. The scary thing is we often don’t know our bones are weakening until something happens — a fracture, a scan, a fall.
Strength training places healthy stress on the bones and muscles, which encourages the body to keep them stronger. It’s one of the best things we can do for long-term health and independence.
But for me, the benefits go far beyond the physical.
I see women walk into class feeling disconnected from their bodies and slowly begin standing taller, moving better and feeling more confident again.
There’s something incredibly empowering about realising:
“I can lift that.”
“I feel stronger.”
“My body is capable.”
And strength in midlife isn’t just about dumbbells.
It’s carrying shopping bags without hurting your back.
Getting up from the floor easily.
Feeling steady on your feet.
Keeping up with children or grandchildren.
Protecting your body for the next 20–30 years, not just the next holiday.
The good news is you do not need to spend hours in the gym to benefit.
You don’t need complicated workouts, fancy equipment or to train every day.
For most women, 2–3 strength sessions a week is enough to make a huge difference. Especially when combined with walking, mobility work, good nutrition and proper recovery.
And perhaps most importantly — it’s never too late to start.
So today, give one of the strength training sessions a go. Start with ‘Simply Dumbbells’ and chose one of the full body sessions. Don’t overthink it, just do it!
And if you need a bit more guidance on what weights to chose then click HERE for my strength training 101 guide.