There’s no way in hell I could’ve foreseen myself squatting 60kg or hip thrusting 110kg at age 45. Lifting weights was never a part of my life. In fact, I didn’t even like the bulky look men have from lifting. I was fortunate to have a small build and was always naturally slim. I was content being a bit underweight, and yoga was the only form of exercise I enjoyed. I loved the flexibility it gave me, and I was happy to stay on the slimmer side.
But then, something changed.
As we age, our bodies go through shifts that can sometimes feel like we’re losing control. For me, body fat started creeping up around my tummy. My energy plummeted, and I started feeling weaker and frailer. This is when I discovered strength training. Not just any lifting—progressive overload—lifting heavy. Not the tiny 5kg dumbbells I was used to, but serious weight, and damn, it felt empowering. I was kicking ass.
Dr. Stacy Sims, an expert in sports nutrition and exercise physiology, encourages women to “lift heavy shit” as part of their fitness journey—especially as they age. Through her books Roar and Next Level, Dr. Sims highlights the importance of strength training as a cornerstone for every woman’s fitness routine—especially for those of us over 40.
The Science Behind Strength Training for Women Over 40
Once we hit our 40s, we start experiencing a variety of physical changes, many linked to hormonal shifts associated with perimenopause and menopause. The decline in estrogen levels can lead to muscle loss, slower metabolism, and fat accumulation around the belly. Our bone density also starts to decrease, which makes us more prone to osteoporosis. The combination of muscle loss, a slowing metabolism, and weaker bones can make even the simplest daily tasks feel more challenging.
This is where strength training comes in—it’s the antidote to many of these age-related changes.
1. Building and Maintaining Muscle Mass
As we age, we lose muscle mass at a rate of about 3-8% per decade after 30. This condition, called sarcopenia, can lead to weakness and loss of function. But here’s the good news: strength training is one of the most effective ways to prevent or even reverse muscle loss. Lifting weights rebuilds muscle fibers, making us stronger and more resilient.
For women over 40, strength training becomes crucial because it combats the natural decline in muscle mass. More muscle equals a faster metabolism, meaning it’s easier to maintain a healthy weight and sustain energy levels.
2. Stronger Bones and Preventing Osteoporosis
Osteoporosis is a condition that makes bones brittle and more prone to fractures. It often progresses without noticeable symptoms until a fracture occurs. Strength training is a game-changer for bone health, stimulating bone growth and increasing bone density. For women over 40, strength training is especially critical because the drop in estrogen levels puts us at a higher risk for osteoporosis.
Weight-bearing exercises like squats, deadlifts, and lunges not only help build muscle but also stimulate bone growth, helping keep our skeletons strong and healthy. Lifting heavy weights puts stress on our bones, encouraging them to become denser and more robust.
3. Boosting Mental Health and Confidence
Strength training is about more than just shaping the body—it’s a mental game too. As we age, it’s easy to feel like our bodies are betraying us. But lifting heavy weights gives us control and reminds us of what our bodies are truly capable of.
In addition, strength training is a powerful way to combat stress, anxiety, and depression. When we lift heavy, our bodies release endorphins—those magical “feel-good” hormones. This boosts mood, increases energy, and helps us feel more confident in our own skin.
4. Improved Functional Fitness
Every day, we squat, bend, lift, and carry. Strength training improves these movements, making them easier and safer. Whether it’s lifting groceries, carrying kids or grandkids, or simply bending to tie your shoes, strength training enhances your ability to perform these tasks without strain or injury.
For women over 40, functional fitness is key to maintaining independence and mobility. Strength training helps you age in a way that keeps you active, strong, and capable of tackling whatever life throws your way.
Dr. Stacy Sims’ Advice: Lift Heavy and Train Smart
Dr. Stacy Sims’ books Roar and Next Level offer science-backed strategies and exercise routines designed specifically for women. She advocates for strength training as a solution to the physical challenges of aging, especially the importance of lifting heavy weights. Her approach challenges women to step up their game—don’t shy away from the weights, but lift what you can, and aim to progress.
Dr. Sims emphasizes progressive overload—the concept of gradually increasing the weight you lift over time to stimulate muscle growth and strength gains. She also recommends a balanced routine that includes exercises targeting both the upper and lower body while focusing on core strength for functional stability.
Recommended Strength Training Exercises from Dr. Stacy Sims
Dr. Sims recommends these exercises from her book Next Level to help women over 40 build strength, improve mobility, and keep their bodies functional as they age:
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Squats: Squats are a key lower-body exercise that strengthens the legs, hips, and core. Dr. Sims recommends using a barbell or dumbbells to increase the load over time. Squats target the glutes, quads, and hamstrings—critical muscles for everyday movements like walking, bending, and climbing stairs.
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Deadlifts: Deadlifts are a powerful compound movement that targets the back, glutes, and hamstrings. They’re excellent for improving posture and functional strength. Dr. Sims suggests varying deadlifts with different equipment such as barbells, kettlebells, and dumbbells.
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Push-Ups: Push-ups are a classic bodyweight exercise that targets the chest, arms, and core. Dr. Sims suggests variations to increase difficulty, like incline push-ups or adding a resistance band for more challenge.
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Pull-Ups or Lat Pulldowns: Building upper body strength is just as important as strengthening the lower body. Dr. Sims encourages women to include pull-ups or lat pulldowns in their routine to strengthen the back and arms. These exercises are essential for upper body stability and strength.
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Lunges: Lunges are great for targeting the quads, glutes, and hamstrings. Dr. Sims recommends using dumbbells or kettlebells to increase resistance and includes forward, reverse, and lateral lunges to vary the movement.
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Planks: Core strength is crucial for overall stability and injury prevention. Dr. Sims suggests doing planks in various forms—side planks, forearm planks, or planks with leg lifts—to strengthen the entire core.
Conclusion: It’s Never Too Late to Get Strong
Ladies, don’t buy into the idea that you only need to focus on cardio or flexibility. Strength training is one of the best things you can do to stay healthy, strong, and vibrant as you age. Whether you’re lifting heavy to improve your bone density, build muscle mass, or boost your mental health, strength training has endless benefits.
So, don’t be intimidated by the weights. Embrace them. Lift heavy, get strong, and prove that age is just a number.
And remember, as Dr. Stacy Sims says: “Lift heavy shit!” Your body will thank you for it.