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Why Strength Training Triumphs: A Guide for Women Over 50

As women journey through midlife and beyond, the importance of prioritizing health becomes increasingly evident. While many turn to intense cardio workouts to stay fit, there’s a growing realization that strength training holds remarkable benefits, particularly as we age.

In this post, we’ll delve into why strength training should be the cornerstone of fitness routines for women over 50.

Preserving Bone Density and Muscle Mass

As women age, one of the foremost concerns is the decline in bone density and muscle mass. As estrogen levels drop during menopause, women become more susceptible to osteoporosis, a condition characterized by fragile bones prone to fractures. Likewise, sarcopenia, the age-related loss of muscle mass and strength, becomes a pressing issue. However, strength training offers a solution.

Weight-bearing exercises, such as squats, lunges, and resistance training, stimulate bone formation, helping to combat osteoporosis. Moreover, lifting weights challenges muscles, promoting hypertrophy and preserving lean muscle mass.

By engaging in regular strength training such as lifting weights or Pilates, women can mitigate the effects of aging, maintaining both bone density and muscle mass well into their later years.

Boosting Metabolism and Weight Management

Another compelling reason for women in midlife and beyond to embrace strength training is its profound impact on metabolism and weight management. Unlike traditional cardio workouts that primarily burn calories during the activity itself, strength training triggers the afterburn effect. This means that even after the workout is over, the body continues to burn calories as it repairs and rebuilds muscle tissue.

Additionally, as women age, their metabolic rate tends to decline, making weight management more challenging. However, strength training can help offset this decline by increasing muscle mass, and elevating resting metabolic rate.

By incorporating strength training into their fitness regimen, women can effectively manage weight and optimize metabolic health as they age. Lifting weights or practicing Pilates are two excellent ways to build strength. I prefer Pilates as it has several key benefits:

  • Pilates is a gentle form of strength training so you won’t suffer from being sore or feeling overly depleted.
  • Pilates lengthens AND strengthens all muscle groups, helping you to feel better, stand taller and look better in your clothes.
  • Sometimes, getting motivated to lift heavy weights can be daunting, whereas Pilates can be effective in as little as 15 minutes with only light weights.
  • Pilates can be done almost anywhere; all you need is a small space and an exercise mat.

Enhancing Functional Fitness and Independence

Beyond bone density and metabolism, strength training plays a pivotal role in enhancing functional fitness and promoting independence in daily life. As women age, tasks such as lifting groceries, climbing stairs, or even getting up from a chair can become increasingly difficult. However, by building strength through targeted resistance exercises, individuals can improve overall functional capacity and maintain independence well into old age.

Personally, I don’t enjoy sweating buckets and doing intense cardio. However, once I embraced low-impact strength training exercises, like Pilates, I started to see the results in my workouts I had always been craving.

While cardio workouts have their merit, the importance of strength training for women over 50 cannot be overstated. By prioritizing strength training exercises, women can safeguard against the decline in bone density and muscle mass that accompanies aging. Furthermore, strength training offers metabolic benefits, aiding in weight management and promoting overall health. Beyond physical benefits, it enhances functional fitness, fostering independence and vitality in daily life.

For all these reasons, I created my Boost Your Bones Pilates program which offers a gentle but effective way to get stronger, using low-impact Pilates exercises that work.

As you go through life remember that adding strength training can make a big difference in how you feel day to day. In the words of Hunter Elam, “Being strong gives you the confidence you think weight loss gives you.”

Let’s Have a Conversation:

Are you looking for ways to improve your muscle mass? What methods of strength training have you tried? Which one do you like best? What are your thoughts about Pilates?

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I do weight training with free weights, and I love it. I also do chair yoga with Kay Hawkins on Youtube, and Senior Pilates with Rachael Lawrence, also on Youtube.


I love Christine’s online Pilates classes.I didn’t start working out until later in life and wish I started Pilates years earlier. Its a game changer for building strength, balance and improving posture.

Herta Borniger

I religiously do Senior Shape strength and cardio exercises with Lauren on All free Pilates, weights, stretching – everything . Another one is Also free

Shelley Ann

100% agree re Pilates. I have always exercised and been active but Pilates has made a huge difference to problems with strength and chronic back pain. I started age 66. If you are hesitating, don’t!

The Author

Christine Kirkland is a certified Pilates Instructor who has helped women worldwide reduce pain, tone their bodies, and improve full-body strength and balance. Replace ”no pain, no gain” workouts with gentle and effective online Pilates classes. Join her On Demand Pilates Studio today with a FREE 7-day trial.

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