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Strong Over Skinny: Why Strength Training Matters for Women Over 35

I want women to stop thinking about exercise purely as a way to burn calories or make their bodies smaller.

Written by Marcelle Foley — Nutrition Coach, Fitness Professional and Life Coach.

I want women to stop thinking about exercise purely as a way to burn calories or make their bodies smaller.

Because your body is capable of so much more than simply looking a certain way.

Strength training is one of the most valuable things you can do for your long-term health, particularly as you move through your 30s, 40s, 50s and beyond.

And no, you don't need to become a bodybuilder or spend hours in the gym to benefit.

Why muscle matters as we age

As we get older, we can gradually lose muscle mass and strength, particularly when we're not regularly challenging our muscles.

Hormonal changes, reduced activity and other lifestyle factors can contribute to this process.

Resistance training helps maintain and build muscle, supports bone health and improves our ability to perform everyday activities.

And those benefits extend well beyond the gym.

Think about carrying groceries, lifting children, climbing stairs, getting up from the floor or simply moving confidently through your day.

Strength supports independence.

That's something worth investing in.

What about weight loss?

If your goal is fat loss, strength training deserves a place in your routine.

When you're eating in a calorie deficit, your body can lose both fat and lean tissue.

Resistance training, combined with adequate protein and appropriate nutrition, helps preserve muscle during weight loss.

And maintaining muscle matters.

Muscle contributes to your daily energy expenditure, although building muscle won't suddenly transform your metabolism.

More importantly, strength training can improve your body composition, physical function and overall fitness.

That's why I encourage women to look beyond the number on the scales.

You might notice your clothes fitting differently, your strength improving or your body feeling firmer even when your weight changes slowly.

Will lifting weights make me bulky?

This is one of the most common concerns women have about strength training.

Building significant muscle takes time, progressive training, sufficient nutrition and consistency.

You don't accidentally develop a bodybuilder's physique from lifting weights a few times a week.

What you can develop is greater strength, more muscle definition and confidence in what your body can do.

How often should women strength train?

For most beginners, two or three full-body strength sessions per week can be an excellent starting point.

A balanced program might include movements such as:

The exercises, weights and intensity should be appropriate for your experience, physical capabilities and any injuries or health considerations.

And you don't need to train to complete exhaustion.

The goal is to gradually challenge your muscles through appropriate progression, while allowing adequate recovery.

Strong is empowering

One of my favourite things about coaching women is watching their relationship with exercise change.

Initially, many women focus almost entirely on losing weight.

Then something shifts.

They lift a weight they couldn't lift a few weeks earlier.

They notice everyday tasks becoming easier.

They start feeling capable.

They stop seeing exercise as punishment for what they've eaten and start recognising what their bodies can achieve.

That's a powerful change.

It's never too late to start

Whether you're 35, 45, 55 or 65, strength training can offer meaningful benefits.

You don't need to be fit before you start.

You don't need to know your way around a gym.

And you certainly don't need to feel confident before you begin.

Confidence often comes through learning, practising and seeing yourself improve.

At Thrive With Marcelle, strength training is personalised to your experience, goals and lifestyle, whether you're training at home or in a gym.

Because the goal isn't simply to be smaller.

It's to be stronger, healthier and more capable of living the life you want.

Educational disclaimer: This article is general education only. It is not personalised nutrition, exercise, health or medical advice. Individual needs vary, so please seek guidance from an appropriately qualified health professional before making changes relating to an injury, medical condition or your individual health needs.

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