Strength Training & Gaining Muscle: Why Women in Their 40s Shouldn’t Skip It

Let’s be real - when your 40s roll around, your body starts throwing some curveballs. Hormones shift, muscle sneaks away, and that stubborn belly fat might start showing up uninvited. But here’s the good news: strength training is your ace in the hole. Not only can it reshape your body and metabolism, it’s a power move for your health especially during perimenopause and menopause.

Let’s talk about why, and I’ve even got you a simple 20-minute routine you can do just about anywhere.

Why Strength Training is Essential in Your 40s

1. Preserves Muscle & Boosts Metabolism

Muscle mass naturally starts to decline starting around age 30 and that decline only accelerates in your 40s if you’re not actively working against it. Since muscle burns more calories at rest than fat keeping it or even building more helps keep your metabolism firing on all cylinders

2. Builds Stronger Bones

Estrogen levels dip during perimenopause and menopause, and that can take a toll on bone density. Strength training - yes even bodyweight moves like squats and planks signals your bones to stay strong and lowers your risk of osteoporosis later on

3. Shapes Your Body

Sure, cardio has its place but it’s strength training that sculpts and reshapes. As you build lean muscle, fat starts to look less prominent and your clothes fit better even if the scale doesn’t budge much

4. Stabilizes Mood & Hormones

Strength training isn’t just about the muscles it can help regulate stress hormones like cortisol, support insulin sensitivity and boost endorphins. That means less mood swings, more energy and better sleep as hormones fluctuate during perimenopause

5. Supports Joint Health & Mobility

Stronger muscles give your joints better support, helping to reduce aches and stiffness especially important as we age and move through hormone transitions

Your Anywhere 20-Minute Bodyweight Strength Workout

No gym? No problem. This routine hits your whole body and is quick, effective and portable. Repeat each set 3-4 times resting for 30 seconds between rounds

Set 1

• Squats × 12 - Perfect for glutes and thighs

• Push-ups × 10 - Builds upper-body and core strength

• Dead Bug × 20 (10 per side) - Activates deep core muscles

Rest for 30 seconds, then go again

Set 2

• Glute Bridge × 16 - Boosts glute and hamstring strength

• Low Plank × 30 sec - Challenges core stability

• Hollow Hold × 30 sec - Engages abdominals deeply

Rest for 30 seconds, then repeat

Total workout time: ~20 minutes

You’re hitting legs, glutes, core, chest and shoulders. As you get stronger you can add more reps, extend hold times or mix in light resistance bands

Simple Tips to Get Started

• Aim for 2–3 sessions per week- consistency beats intensity every time

• Focus on form- good technique keeps you safe and effective

• Slow and steady wins- progress by adding reps, longer holds or resistance bands

• Fuel your muscles- eating enough protein (and all those other good nutrients) supports recovery and growth

FAQs

1. I’ve never strength trained before. Can I still start now?

Absolutely! Bodyweight exercises are beginner-friendly and effective. Start with good form and gradually increase as you feel stronger. If you're unsure, consider a session or two with a certified trainer for technique tips

2. Do I need weights to see results?

Not at all. Bodyweight exercises, resistance bands, or lighter dumbbells can all drive progress especially when done consistently and with progression in reps or duration

3. Will strength training make me bulky?

Not in a bodybuilder way. Most women don’t naturally bulk up due to lower testosterone levels. Instead you’ll build lean muscle that delivers tone, confidence and strength

4. How long until I notice results?

You’ll likely feel stronger in just a few weeks. Physical changes like improved tone and posture can show up in about 8-12 weeks especially when paired with nourishing foods and good recovery

5. Can strength training help with menopause symptoms?

Yes! It can ease symptoms like altered metabolism, mood fluctuations, sleep problems and bloating. Building strength helps counterbalance hormonal shifts and supports a more resilient, balanced body

Bottom line: 

Perimenopause and menopause don’t have to derail your strength or your confidence. A few short, simple workouts each week can make a world of difference in how you feel, move and age. You’ve got this let your strength shine.