Why Strength Training Matters More Than Ever After 40

If you’re a woman in your 40s or 50s, strength training isn’t just a “nice to have”, it’s essential for your hormonal health, metabolism, and long-term strength.

As estrogen declines during perimenopause, we naturally begin to lose muscle mass, bone density, and insulin sensitivity, all of which are key players in energy, weight regulation, and disease prevention.

Here’s What You Need to Know:

Lift Heavier — Safely

Using heavier weights (where you can only manage 6–8 reps before resting) helps build and maintain muscle more effectively.New to weights? Start with bodyweight exercises like squats or push-ups, and gradually add resistance as you build confidence and strength.

Aim for 2–3 strength sessions per week

Just 20 minutes twice a week can make a huge difference in how you feel and function. Strong muscles = a stronger metabolism and better blood sugar control.

Mix It Up With Cardio

• Low-intensity cardio (like walking or steady cycling) supports brain health and mood

• Add interval-style training (fast pace for 30 seconds, rest 2–3 mins, repeat for 20 mins) to make your muscles more insulin sensitive and support metabolic health

Forget Skinny — Think Strong and Energised

You don’t need to deprive yourself or follow extreme diets. Mucle equals metabolic health and longevity, you can be skinny and have poor metabolic health.

Strong is the new self-care.

Ready to learn how to eat and move in a way that supports your changing body through perimenopause and beyond? I can help with personalised guidance to get you feeling strong, clear, and in control.

Book an appointment and let’s get started.