Have you ever thought about how strength training can change your life? If you’re a woman over 35 and have been curious about incorporating strength training into your routine, now is the time to start! Strength training isn’t just for bodybuilders or gym lovers; it’s an essential part of fitness that can provide incredible benefits for women, especially as they age.
Below, we will look at how strength training can empower you, the key exercises to include in your routine, and practical tips to make strength training enjoyable and effective.
Why Strength Training Matters
As we get older, our bodies naturally lose muscle mass, which is a process known as sarcopenia that can start as early as our mid-30s. According to research, women can lose approximately 3% to 5% of muscle mass each decade after the age of 30. Strength training is crucial in slowing down this decline and is a powerful tool for maintaining both appearance and overall health.
Benefits of Strength Training for Women Over 35
1. Boosts Metabolism
Regular strength training helps increase your resting metabolic rate. Muscle burns more calories than fat, meaning the more muscle you have, the more calories you burn each day. For example, adding just 5 pounds of muscle can help you burn an additional 50 calories daily, even while at rest.
2. Increases Bone Density
Osteoporosis is a significant concern for women over 35, but strength training can help. Studies show that weight-bearing exercises can increase bone density by 1% to 3% each year. This reduction in risk is crucial, as one in two women over 50 will experience a fracture due to this condition.
3. Improves Mood and Mental Well-Being
Engaging in strength training can also enhance your mental health. Physical activity releases endorphins, which boost your mood and lower stress levels. In fact, a study found that women who strength train report a 20% increase in overall well-being.
4. Enhances Functional Fitness
Strength training improves your balance, coordination, and overall mobility. This makes daily tasks, like lifting groceries, getting up from a chair, or playing with your children easier and safer, helping to prevent injury.
5. Empowerment and Confidence
Few things are as empowering as setting and reaching fitness goals. Strength training helps you feel more capable and confident, positively affecting various aspects of your life.

Essential Exercises to Get You Started
Now that you understand the benefits of strength training, here are some essential exercises you can easily add to your routine.
1. Squats
Squats are an excellent compound exercise that work your quads, hamstrings, and glutes. Start with bodyweight squats. After a few weeks, you can progress by adding weights, which can be as light as 5 to 10 pounds to start.
2. Push-Ups
Push-ups are perfect for building upper body strength. For a beginner, knee push-ups or incline push-ups (using a wall or bench) are great modifications.
3. Dumbbell Rows
Dumbbell rows target your back, shoulders, and arms. Stand with your feet shoulder-width apart, hinge at your hips, and pull the dumbbells toward your chest. Start with light dumbbells, around 5 to 10 pounds, and gradually increase as you get stronger.
4. Plank
Planking strengthens your core, which is vital for stability. Start with holding a plank for 20 to 30 seconds and increase the duration as your strength improves.
5. Lunges
Lunges benefit your lower body and enhance balance. Walking lunges or stationary lunges work great. You may begin with bodyweight lunges before incorporating weights.
Form is key to preventing injury. If you are unsure about your technique, consider working with a trainer for a few sessions to learn the basics.

Tips for Getting Started
Beginning a new fitness routine can feel overwhelming, but these tips can help make the process easier and more enjoyable.
1. Set Realistic Goals
Start with achievable milestones. For example, aim to work out twice a week. Increase frequency and intensity as you grow more comfortable with strength training.
2. Find a Workout Buddy
A friend can make your sessions more enjoyable and serve as an accountability partner. Having someone to work out with can help you stick to your routine.
3. Choose the Right Equipment
You don’t need a full gym at home. Starting with basic equipment—like dumbbells, a kettlebell, or resistance bands—can give you a solid workout.
4. Stay Consistent
Consistency is key to reaping benefits from strength training. Set specific days and times for your workouts to establish a routine.
5. Listen to Your Body
Pay attention to how your body reacts during workouts. Some discomfort is normal, but stop if you experience pain. It is crucial to understand the difference between pushing limits and risking injury.
6. Celebrate Your Progress
Don’t forget to acknowledge your achievements! Keeping a workout journal can help track your progress and keep you motivated.
Embrace Strength Training Today
Strength training is a game changer for women over 35. It offers remarkable benefits for both physical and mental health. By incorporating strength training into your routine, you will boost your overall health and confidence and empower yourself against life’s challenges.
So why wait? Start your strength training journey today. Get strong, stay fabulous, and watch how this commitment transforms both your body and mind. You will be inspired by how incredible you can feel and look!
Remember, strength training is more than just a fitness trend; it’s a lifelong commitment that builds a foundation for a healthier and happier life.
Happy lifting!
Your Strong Team Coaches
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