It’s 2025!
We all know the essential warmup and cooldown exercises to increase our strength but some bigger myths are buzzing around!
One of them is “none other than “myths about strength training for women over 40”!
Let’s face it!
Did you know?
Women who did strength training experienced a reduced risk of cardiovascular-related deaths – a 30% reduced risk. (Source: Journal of the American College of Cardiology).
But even in 2025, even if you say to a female “Let’s hit the gym” or start explaining the importance of “Strength training exercises for women over 40”, you will be bombarded with abundant excuses.
“I don’t want a male body”, “I don’t want those scary huge muscles”, “I don’t want to get big”, or “I don’t want to get embarrassed, and whatnot!
Well, this is the story of almost every female around us, who’s to blame for it- none other than “lack of knowledge and myths buzzing around us”!
But, don’t sweat it!
We’re here to debunk these popular myths and tell you the incredible benefits of strength training for women over 40!
Strength or resistance training for women strengthens their bones and joints and leads to better posture and a confident appearance. (Source: National Heart, Lung, & Blood Institute).
Before we run into the benefits, let’s bust the top 5 myths related to strength or resistance training for women over 40!
Let’s get started!
Table of Contents
- What are the Common Myths Around Strength Training for Women Over 40 in 2025?
- What are the Benefits of Strength Training for Women Over 40 in 2025?
- Conclusion
What are the Common Myths Around Strength Training for Women Over 40 in 2025?
No matter your age—40, 50, or 60—you can still achieve your fitness goals with a consistent diet and workout regime.
A new study of resistance exercise and the elderly found that even people in their 80s and 90s — who hadn’t weight trained before — showed significant gains after starting a supervised program of lifting weights three times a week. (Source: The Washington Post).
Before you undergo strength training sessions for females over 40 at home, try to learn some basics with the help of a certified fitness trainer.
Though there’s a multitude of myths around strength training programs for women over 40+ females, let’s discuss some of the common misconceptions about women’s strength training.
Myth #1: Lifting Weights Will Make Me Look Big
The Internet is undoubtedly flooded with a lot of Quora & Reddit questions related to “Will I get big after hitting the gym?”! The simple answer is- “No”!
I mean, come on, females generally have lower testosterone levels than males, which automatically makes them hard muscle gainers. Even natural males lifting 5-6 times a week run into difficulties in building muscle mass.
Remember that the key to looking young and feeling strong is to build a good amount of muscle. When you gradually start lifting weights, you will start experiencing stronger joints, less body aches, and increased stamina, which is again one of the major highlights of strength training exercises for women over 40.
Myth #2: Women Shouldn’t Lift Heavy in Their 40s
Well, let me ask you then- “When”? Whether you’re a male or a female, you should lift weights as per your body strength and size. But if someone tells you not to lift heavy then it’s a complete crap. Even many studies proved the miraculous benefits of strength training for women over 40, from better cognitive function to increased work productivity.
As per the adage, “Being weak is far more dangerous than being strong”! So, ensure you adapt your body to the gym and start a slow progression then move towards lifting dumbbells and doing deadlifts to strengthen your back, shoulders, legs, and core.
Myths #3. Lifting Weights Will Make Me Immobile
Well, that’s not completely true! Though we have seen some gym rats walking in the streets with hands apart, it’s something that a woman doesn’t want to end up becoming! The simple answer is- No, lifting weights will not make your joints immobile or stiff. All you have to do is perform some cool-down exercises to prevent the build-up of lactic acid. Not only does it keep your joints flexible but it also helps in your muscle growth. Even if you’re a woman over 40, you can reap multiple benefits of resistance training and stay young and fit till the end.
Tip: To keep your fitness journey consistent, make sure you have access to the best strength training program for women over 40.
Myths #4. Doing Cardio is Enough to Gain Strength
Who are these people? Where do they come from? In my view, ask them about their health condition and surely you will find most of them suffering from serious belly fat. Though walking and running are good for your cardiac health, there’s hardly any relation between cardio and strength training. But if you combine both of them, the benefits are infinite.
From reducing high blood sugar levels to optimal functioning of body organs, make sure you combine the best strength training program for women with your cardio to gain strength and improve your heart health. (Source: Iowa State University
Of Science and Technology).
Myths #5. Lifting Weights Can Injure Me
Last but yet it’s quite a prevalent myth buzzing in the minds of nearly every female across the globe! Well, the simple answer is “No”, lifting weights will not injure you unless you try to lift way too heavy beyond your limit or try to lift it in improper form. Remember that lifting weights will not cause injury, but poor lifting can!
Make sure you hire a personal trainer or correct your exercise form with the help of a gym instructor. Well, who doesn’t want to reap the strength training benefits without getting injured? Simply, lift weights and be in the best shape of your life.
Now that you have understood a lot about myths about strength training for women over 40, great!
But are there any credible strength training benefits? Well, there are!
What are the Benefits of Strength Training for Women Over 40 in 2025?
From increased bone strength to longevity, there are abundant benefits of strength training exercises for women over 40. Let’s dive in!
Benefit #1: Strengthen Bones
Ask yourself- Do you want to play with your grandsons in your 60s or 70s? If so, you have to prepare yourself and become “so” strong and good! This is where the importance of strength and resistance training for women comes in! When you lift weights at the gym, it ultimately increases your bone density, which means decreased bone loss in old age. Furthermore, doing regular weight training may help prevent “Osteoporosis” in women!
In the US, nearly 10 million people aged 50 years and older are suffering from osteoporosis. (Source: US Department of Health & Human Services).
Remember that using free weights and bodyweight exercises enables our bodies to generate more bone cells.
Tip: For added benefit, I would prefer consuming calcium + vitamin D3 + Vitamin K2 supplements will keep your bones strong and healthy for a long.
Benefit #2: Enhanced Metabolism
Another major benefit of strength training for women over 40 is “Increased Metabolism” which means your body will burn more calories even when you’re at rest. Remember that your vital organs like the heart, kidney, and brain control most of your resting metabolism. When you perform strength training exercises, you burn calories during and after the workout, which is none other than the “afterburn effect”!
Performing compound exercises like deadlifts, barbell squats, and bench presses majorly stimulates the production of fat-burning hormones. Not only does a proper strength training program for women enhance their metabolic rate but it may also lead to increased calorie burn.
According to a report, nearly 2 months of strength training may increase resting metabolic rate by 7%. (Source: National Library of Medicine).
Tip: I would recommend a well-balanced and protein-rich diet blend with proper hydration to increase your metabolic rate. Always consult your doctor or a medical practitioner before making dietary changes to your lifestyle.
Benefit #3: Boost Mental Health
It’s 2025! It’s hard to find anyone without mental issues! Even in the US, mental illness is prevalent and nearly 1 out of 5 adults are facing mental illness.
Quite surprising, isn’t it? Well, thus, you cannot overlook the benefits of a strength training program for women over 40!
Strength training is a “Powerful” tool to combat a range of psychological disorders, including anxiety, depression, stress, overthinking, and more. How? Lifting weights can boost the blood flow to your brain which ultimately increases your brain’s cognitive function. Furthermore, it releases “endorphins” (mood-elevating hormones) which effectively manage depression and anxiety.
No matter what time you perform strength training exercises, it enhances your sleep routine which contributes to better mental health.
Tip: For better mental health, I would suggest trying to include strength training with melatonin supplements for a deep sleep.
Benefit #4: Improve Your Body Balance
Just watch any women over 40 or 50 and you can visibly see “improper body posture”! Performing strength training exercises at home or gym may ultimately lead to improved body balance.
Did you know?
According to a study, women who did strength training for over 70 days experienced balance improvement by over 78% and increased lower limb strength by over 51%. (Source: RunRepeat).
There are abundant benefits of strength training for women over 40 and one of them is none other than “Improved body posture”! There’s a strong relationship between strength training and balanced posture!
Strength and resistance training for women activates their deep muscles (slow-twitch) muscle fibers which may help maintain a stable body posture.
From rounded back to weak shoulders, lifting weights easily targets your back muscles and strengthens them to let you work and perform activities like bending, carrying things, placing objects above the head, and more.
Tip: I would recommend adding posture-balancing workouts like deadlifts, squats, barbells bent over rows, and more.
Benefit #5: Prevents Chronic Diseases
Lastly, another major benefit of resistance training for women over 40 is that it may significantly increase the risk of chronic diseases.
Let’s face it!
Strength training is linked to reducing the risk of premature death by 17% from lethal health ailments, including diabetes, cancer, heart diseases, and more. (Source: Harvard Health Publishing).
Following a strength training program for women over 40 plays a huge role in improving diabetes, cholesterol levels, blood pressure, heart health, and more. When you exercise, the blood flow to your heart and other vital organs of the body, which means your body will demand more oxygen and supply it all across your system.
Remember that the benefits of strength training for women over 40 aren’t just about looking good. Instead, it boils down to improved quality of life, longevity, strong bones, cardiovascular health, and more.
Conclusion
So, there you have it! That’s all the myths around strength training for women over 40! Remember that strength training isn’t an option, it’s a necessity to get stronger and better. Furthermore, resistance training for women over 40 isn’t enough! Try to combine it with a well-balanced diet and proper sleep to reap the abundant benefits of strength training for women over 40.
For more information, stay tuned to Strength Iron!
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