If you’re a woman over 40, you may have started to notice that your body doesn’t always respond to exercise in quite the same way it used to.
Perhaps you feel a little weaker than you did a few years ago. Maybe carrying the shopping, getting up from the floor or tackling the stairs feels harder than it once did.
Or perhaps you’re going through perimenopause or menopause and have started thinking less about simply “burning calories” and more about staying strong, healthy and capable as you get older.
This is where strength training for women over 40 can make such a difference.
And before you picture huge barbells, bodybuilding or an intimidating gym full of people who know exactly what they’re doing — please don’t!
Strength training can be suitable for complete beginners, and you certainly don’t have to be strong before you start.
In fact, getting stronger is the whole point.
At Keep Fit with Michelle, I run friendly women’s strength training classes near Redditch and Studley, including classes specifically designed to help women build strength and confidence in a welcoming environment.
Why does strength training become so important after 40?
As we get older, maintaining our muscle strength becomes increasingly important.
Think about all the things you use your muscles for every day.
Getting out of a chair.
Carrying bags.
Climbing stairs.
Gardening.
Playing with children or grandchildren.
Going on holiday and lifting your suitcase.
Even maintaining good posture requires strength.
It’s very easy to think of strength training as something people do because they want bigger muscles or a particular body shape.
But for me, strength training is about something much bigger.
It’s about staying capable.
It’s about doing the everyday things you want to do without constantly thinking, “I’m getting too old for this.”
And none of us wants that!
Strength training can support your bones too
Bone health becomes particularly important for women as we move through midlife and menopause.
Resistance exercises — which can include dumbbells, weighted bars, resistance bands or bodyweight exercises — encourage your muscles to work against resistance.
This type of exercise can form an important part of looking after both muscle and bone strength as we get older.
You don’t need to start by lifting anything particularly heavy.
Good strength training is about starting at an appropriate level, learning the exercises properly and gradually progressing as you become stronger.
“But I’ve never lifted weights before!”
Neither had plenty of the women who now come to my classes!
One of the biggest misconceptions about strength training is that you somehow need to know what you’re doing before you arrive.
You don’t.
That’s what I’m there for.
I’ll explain exercises and demonstrate technique, and you can work at a level that feels appropriate for you.
You might start with lighter weights while somebody else in the room uses heavier ones.
That doesn’t matter.
You’re not competing with the woman next to you.
You’re working on your strength.
And one of the lovely things about strength training is seeing your own progress.
A weight that initially felt challenging may eventually begin to feel easier.
An exercise you struggled to coordinate starts to feel natural.
You notice that everyday tasks seem easier.
Those little improvements can give your confidence a huge boost.
Will lifting weights make women bulky?
This is probably one of the questions I’ve heard most often over the years!
For many women, there is still a lingering idea that cardio is for women and weights are for men.
Thankfully, that attitude is changing.
Using weights in a sensible strength-training programme does not mean you’re suddenly going to wake up looking like a bodybuilder.
You can use resistance training to become stronger, support your muscles, improve your posture and feel more confident in your body without having any desire whatsoever to build a bodybuilding physique.
For women over 40, I’d much rather we stopped worrying about whether our muscles might look “too big” and started celebrating what being stronger allows our bodies to do.
Do women over 40 need to join a gym to get stronger?
Absolutely not.
Some people love gyms.
Other people would rather clean the oven than walk into one!
There is nothing wrong with either.
The best type of exercise is one you feel comfortable enough to keep doing consistently.
For some women, exercising as part of a friendly group can feel much less intimidating than trying to work out what to do alone in a gym.
You arrive.
The exercises are planned for you.
You have somebody there to demonstrate what you’re doing.
There are other women exercising alongside you.
And perhaps most importantly, you can have a laugh while you’re doing it.
Fitness doesn’t have to feel serious and intimidating to be worthwhile.
What about strength training during menopause?
Perimenopause and menopause can be a point where many women reassess the way they exercise.
Your priorities may begin to change.
Perhaps exercise used to be mainly about losing weight or burning calories.
Now you may find yourself thinking more about:
- Maintaining muscle
- Looking after your bones
- Improving your strength
- Staying mobile
- Supporting your balance
- Feeling energetic
- Remaining independent as you get older
- Feeling confident in your own body
And personally, I think that can be a really positive shift.
Exercise doesn’t have to be punishment for something you ate.
It doesn’t have to be about trying to make your 50-year-old body look exactly like your 25-year-old body.
Exercise can be something you do for your future self.
You’re building a body that you want to continue living your life in.
How heavy should women over 40 lift?
There isn’t one magic weight that every woman should use.
We are all different.
Your starting point will depend on your current strength, experience, the exercise you’re doing and what feels appropriate for your body.
The aim is to use enough resistance to challenge your muscles while still performing the exercise with good technique.
As you become stronger, you can gradually increase the challenge.
This is another reason I think beginners can benefit so much from attending a class rather than simply picking up some weights at home and hoping for the best.
Learning how to perform an exercise properly matters.
There is absolutely no prize for grabbing the heaviest dumbbells in the room!
Am I too old to start strength training?
No.
And if you’re in your 40s, 50s or 60s and reading this thinking, “I wish I’d started ten years ago”, please don’t let that become another reason to put it off.
You can’t change when you started.
You can decide what you do next.
Many women come back to exercise after years away from it.
Work, children, caring responsibilities, illness, changing hormones and life in general can all get in the way.
You do not have to apologise for your starting point.
You simply start from where you are now.
What if I’m really unfit?
You do not need to “get fit” before joining a fitness class.
I promise you, this is something I hear all the time!
It’s a bit like saying you need to get your hair looking nice before you go to the hairdresser.
The class is there to help you improve.
If you’re new to exercise, returning after a break or lacking confidence, you can start gradually.
Nobody should expect you to walk into your first strength class knowing all the exercises or lifting the same weight as somebody who has been coming for years.
Everyone has a first class.
Women’s strength training classes in Redditch
If you’re looking for strength training for women in Redditch, I currently offer different ways to include resistance training in your fitness routine at Keep Fit with Michelle.
Weights for Women
My Weights for Women class is specifically focused on helping women become stronger and more confident using weights.
We use equipment including weighted bars and dumbbells and work the upper body, lower body and core.
There’s no need for complicated choreography and you can progress your weights gradually as your confidence and strength improve. It’s a women-only class and is designed to be welcoming rather than intimidating.
https://keepfitwithmichelle.co.uk/classes/weights-for-women/
Women’s Strength & Stretch
My Women’s Strength & Stretch class combines resistance exercises using dumbbells with stretching and mobility work.
There’s no jumping, high-intensity cardio or complicated choreography, making it a great option if you want to concentrate on building strength in a lower-impact environment.
If avoiding jumping is important to you, you can also read my guide to low-impact fitness classes in Redditch to discover which class might suit you best.
It’s particularly popular with women over 40, although women of all ages and abilities are welcome.
https://keepfitwithmichelle.co.uk/classes/womens-strength-stretch/
Both classes are held at Mappleborough Green Village Hall, between Redditch and Studley, and all the equipment you need is provided.
What should I expect at my first strength class?
Firstly, expect to be a little nervous.
That’s normal.
Lots of women feel nervous before their first class, especially if they’re coming alone.
You might worry that everyone else will be fitter.
You might worry that you won’t know what to do.
You might worry that everyone will be looking at you.
They won’t!
Most people are far too busy concentrating on their own exercise.
I’ll welcome you, explain what we’re doing and help you get started.
Wear something comfortable that you can move in, bring some water and leave the rest to me.
https://keepfitwithmichelle.co.uk/redditch-fitness-classes-for-beginners/
How often should women do strength training?
You don’t need to exercise seven days a week to make strength training worthwhile.
The NHS recommends that adults include activities that strengthen the major muscle groups on at least two days each week.
That doesn’t necessarily mean attending two dedicated weight-training classes.
Your week might include a mixture of strength training, Pilates, walking, cardiovascular exercise and other activities you enjoy.
The important thing is finding a realistic routine you can maintain.
Consistency beats doing everything enthusiastically for two weeks and then giving up because you’re exhausted!
Strength training is about more than how you look
This is the message I really want women to take away.
Yes, you may enjoy seeing physical changes as you become fitter and stronger.
But strength is about so much more than appearance.
It’s carrying your shopping.
It’s getting yourself up from the floor.
It’s lifting your suitcase.
It’s walking confidently.
It’s maintaining your independence.
It’s trusting your body.
And sometimes it’s simply the little moment in class when you realise:
“Hang on… I couldn’t do that a few months ago.”
That feeling is worth far more than a number on the bathroom scales.
Looking for strength training for women over 40 in Redditch?
If you’ve been thinking about trying strength training but haven’t quite had the confidence to start, I’d love to welcome you to Keep Fit with Michelle.
You don’t have to be fit.
You don’t have to be strong.
You don’t need any previous experience with weights.
You just need to start.
My classes take place at Mappleborough Green Village Hall, conveniently located between Redditch and Studley, with friendly sessions for women who want to become fitter and stronger without the pressure of a traditional gym environment.
Take a look at my current timetable and find a class that suits you. https://keepfitwithmichelle.co.uk/timetable/
Or explore all of my fitness classes in Redditch to see which one feels right for you. https://keepfitwithmichelle.co.uk/fitness-classes-in-redditch/
See you in class!
Michelle 💜
Frequently Asked Questions
Is strength training good for women over 40?
Strength training can be a valuable part of staying active after 40 because it helps you improve muscle strength. Resistance and weight-bearing exercise are also recommended as part of supporting bone health as we get older.
Can beginners join women’s strength classes in Redditch?
Yes. You do not need previous experience with weights to join Keep Fit with Michelle’s women’s strength classes. You can start with lighter resistance and progress as your strength and confidence improve.
Will strength training make me bulky?
For most women attending a general strength class, becoming dramatically bulky is not something that happens accidentally. The aim is to progressively challenge your muscles so that you become stronger and more capable.
Where are your women’s strength classes held?
Keep Fit with Michelle classes are held at Mappleborough Green Village Hall, between Redditch and Studley, making them convenient for women living in Redditch, Studley and surrounding areas.
What strength classes do you offer?
Keep Fit with Michelle offers Weights for Women and Women’s Strength & Stretch, alongside other classes that incorporate strength and resistance exercise. Check the current timetable for the latest class days and times.
Do I need to bring my own weights?
No. Equipment is provided, so just wear comfortable clothing and suitable footwear and bring some water.
