When many women think about fitness, the first instinct is often to prioritize cardio—whether it’s running, cycling, or endless hours on the elliptical. While cardio is great for your heart and overall health, it isn’t the best solution for building strength, improving body composition, or addressing the specific challenges women face after 35. That’s where lifting heavy weights comes in.
As we age, our bodies naturally lose muscle mass—a process called sarcopenia. According to Harvard Health, muscle mass decreases by approximately 3–5% per decade after age 30, with the rate accelerating even further as we get older. Similarly, the Cleveland Clinic reports that individuals may lose up to 8% of their muscle mass per decade, particularly between the ages of 65 and 80. This muscle loss slows metabolism, makes it harder to maintain a healthy weight, and reduces overall strength and functionality. Strength training directly combats sarcopenia by preserving and rebuilding muscle mass, keeping you stronger and more energetic for everyday life.
What does lifting heavy mean? It’s about using weights that challenge your muscles—something that feels tough but manageable for 8–12 reps. The goal is to progressively increase the weight over time to build strength. Contrary to common myths, lifting heavy will not make you bulky. Women don’t produce enough testosterone to build large amounts of muscle easily. Instead, lifting heavy creates a lean, toned physique and improves posture.
Beyond aesthetics, heavy strength training improves bone density, which is critical for reducing the risk of osteoporosis, a condition that disproportionately affects women after menopause. It also enhances joint health by strengthening the muscles that support your joints, reducing the risk of injury.
Another reason to shift focus from cardio to strength training is its long-term impact on your metabolism. Cardio burns calories while you’re doing it, but strength training builds muscle, which increases your resting metabolic rate (how many calories you burn at rest). This means you’ll burn more calories throughout the day, even when you’re not working out.
To get started, focus on compound movements like squats, deadlifts, bench presses, and rows. These exercises target multiple muscle groups, giving you the most benefit in less time. Aim for two to three sessions per week, ensuring proper form and recovery.
Pair this with adequate protein intake, around 0.8–1.0 grams per pound of body weight daily to fuel muscle repair and growth.
Strength training is empowering. It’s not just about physical changes—it’s about building confidence, improving mental clarity, and feeling strong in every sense of the word.
So, step away from the treadmill, grab some weights, and rediscover the power and strength within you.
Your future self will thank you.
Your Strong Team
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