Alternative Therapies, Diet, Exercise, Managing Weight
11 Mar 2025
The Overlooked Key to Women's Health: When women think about health and longevity, they often focus on nutrition, cardiovascular fitness, and hormone balance, but there’s one crucial piece that’s often overlooked: muscle.
Building and maintaining muscle isn’t just for athletes or bodybuilders; it’s essential for women’s health, especially after 40.
Muscle boosts metabolism, preventing midlife weight gain It protects bone health, reducing osteoporosis risk It improves strength, balance, and mobility as we age
Yet, many women avoid strength training due to outdated myths, fearing it will make them "bulky." The truth? Muscle is your best ally for a stronger, healthier, and more vibrant life—especially through perimenopause and menopause.
In this blog post we are going to discuss why muscle matters, how it supports long-term health, and the best ways to build it after 40.
Why Women Need Muscle More Than Ever After 40
1. Muscle Keeps Your Metabolism Strong & Prevents Weight Gain
One of the biggest complaints women have after 40 is unexplained weight gain, especially around the belly.
Why does this happen? As we age, we naturally lose muscle mass (sarcopenia), which slows metabolism. With menopause, oestrogen declines, leading to increased fat storage and decreased muscle-building efficiency. More muscle means more calorie-burning power, even at rest.
The Science: Research shows that women lose 3-8% of their muscle mass per decade after 30, but strength training can reverse this trend.
The Fix: Strength training 2-3 times per week can help maintain (and even build) lean muscle, keeping metabolism high and weight gain at bay.
2. Strong Muscles = Stronger Bones (Preventing Osteoporosis)
Did you know that 1 in 2 women over 50 will break a bone due to osteoporosis?
Oestrogen plays a vital role in bone density, and as levels drop during menopause, bones become weaker and more prone to fractures. But here’s the good news: muscle-building exercises also strengthen bones.
Strength training increases bone density, reducing fracture risk Weight-bearing exercises stimulate new bone growth More muscle improves balance, reducing fall risk.
The Science: Studies confirm that women who lift weights have higher bone density and lower osteoporosis risk compared to those who don’t.
The Fix: Prioritise weight-bearing exercises (like squats, lunges, and deadlifts) to protect your bones as you age.
3. Muscle Improves Strength, Mobility & Joint Health
As we age, joint pain, stiffness, and mobility issues become common—but muscle acts as natural joint support.
Strong muscles reduce stress on joints, easing pain Strength training improves flexibility and mobility Good muscle tone enhances balance, preventing falls and injuries.
The Science: A study from Arthritis Care & Research found that strength training reduces pain and improves mobility in women with osteoarthritis.
The Fix: Focus on functional strength exercises that improve mobility, like step-ups, resistance band work, and bodyweight movements.
Best Strength Training Exercises for Women Over 40
Now that we know why muscle is essential, let’s look at the best exercises to build it efficiently.
1. Compound Strength Exercises (Full-Body Workouts)
Compound exercises work multiple muscle groups, making them the most effective way to build strength and burn fat.
Squats – Builds legs, glutes, and core (essential for bone strength and mobility) Deadlifts – Strengthens legs, back, and core, improving posture and balance Push-Ups – Enhances upper body strength and core stability Lunges – Boosts leg strength and joint flexibility.
Tip: If you’re new to strength training, start with bodyweight movements and gradually add resistance.
2. Resistance Training (Dumbbells, Kettlebells, or Bands)
Adding resistance increases muscle growth and strengthens bones.
Best Resistance Exercises for Women Over 40: Dumbbell Rows – Strengthens back and arms (important for posture and everyday movements) Kettlebell Swings – Builds cardio endurance and full-body strength Resistance Band Side Walks – Strengthens hip and glute muscles, reducing lower back pain
Tip: Progressive overload is key—gradually increase weights or reps to continue building muscle.
3. Core Strength for Stability & Balance
A strong core isn’t just about aesthetics—it supports spinal health, posture, and injury prevention.
Best Core Exercises for Women Over 40:
Planks – Builds deep core strength and reduces back pain Russian Twists – Enhances oblique strength and rotational movement Glute Bridges – Strengthens hips, lower back, and core stability
Tip: Engage your core in every movement to improve overall strength.
How to Start a Strength Training Routine (Even as a Beginner!)
Starting a muscle-building routine doesn’t have to be complicated. Follow these simple steps:
Start Small: Begin with 2 strength sessions per week, focusing on compound movements Prioritise Recovery: Allow muscles to rest and rebuild (strength is built during recovery!) Fuel Your Muscles: Eat enough protein (chicken, fish, tofu, beans) to support muscle growth Be Consistent: Progress happens over time, not overnight—stick with it!
Tip: If you’re unsure where to start, consider working with a trainer for guidance on proper form and progression. I personally recommend Julie at https://www.swannfit.co.uk/ Julie has helped me on my journey to strength.
It’s Never Too Late to Build Strength
Muscle is essential for metabolism, bone health, and longevity Strength training 2-3x per week can reverse muscle loss and boost confidence No, lifting won’t make you bulky—it will make you STRONGER, leaner, and healthier.
The best time to start strength training was yesterday—the next best time is now.
Take Action: What’s one strength-building exercise you’ll add to your routine this week? Let me know in the comments!