Strength Isn’t Just for Athletes: Why Every Woman Over 40 Should Lift Weights

When you think about weightlifting, who comes to mind?

A bodybuilder?

A 20-something influencer on Instagram?

Maybe someone grunting and dripping sweat in a packed commercial gym?

Here’s the truth: Strength training isn’t just for the examples above. It’s for every woman—especially those over 40. Seriously: Every 👏 single 👏 one 👏.

And, no, that doesn’t mean you need to deadlift hundreds of pounds (though, hey, go for it!).

It means learning how to move with intention, build strength safely, and support your body for the life you actually want to live—rather than the one that said fitness influencer tells you about that seems unattainable.

At TruFit, we’ve trained hundreds (thousands?) of women who never thought they’d lift weights—and now they wouldn’t trade it for the world. We have the sweaty selfies to prove it.

So let’s break down why it matters, how to start, and what to expect.

Why Strength Training After 40 Is Non-Negotiable (But  Has Often Been Overlooked)

As we age, our bodies naturally change (shocking, we know). But those changes don’t have to mean decline. Strength training is one of the most powerful tools you have to:

1. Prevent Muscle Loss
Starting around age 30 (because the universe has a sick sense of humor), we naturally begin to lose muscle mass, a process called sarcopenia. Without intervention, this loss accelerates with age. Less muscle = less strength, slower metabolism, and increased risk of injury. Fun, right?
Lifting weights slows (and can even reverse) this process. You maintain your ability to do the things you love—whether that’s gardening, hiking, or picking up your kid or grandkid without making a grunting noise.

2. Protect Your Bones
Women over 50 are at higher risk for osteoporosis and bone fractures. (Again, thanks a lot, biology.) Weight-bearing exercise—especially strength training—helps increase bone density. Unlike cardio, yoga, or Pilates* (don’t kill the messenger), strength training actually gives your bones the stimulus they desperately need to grow stronger.

It’s not just about “getting toned”—it’s about building a foundation for long-term independence (aka never having to call your kids to help open jars).

*TruFit fully recognizes that running, yoga, and Pilates have many benefits but helping build bone is not one of them.

3. Boost Metabolism & Manage Weight
Muscle is metabolically active tissue. 

Translation: The more muscle you have, the more calories you burn doing absolutely nothing. (Win-win.)

This isn’t about “supercharging your metabolism” or promising six-pack abs. It’s about giving your body the tools to support healthy aging, energy levels, and weight regulation—without extreme dieting or hours of cardio torture.

4. Improve Balance and Reduce Fall Risk
Balance isn’t just about doing yoga on one foot (though it makes for fun party tricks). It’s built through strength, coordination, and muscle control—especially in the core, hips, and legs.

Falls are the leading cause of injury in adults over 65. Strength training helps you stay upright, recover from stumbles, and feel more confident moving through the world, without breaking a hip or your dignity.

5. Support Mental Health
You know that “I did it!” feeling after a great workout? That’s not just endorphins talking. It’s ownership over your body, your progress, and your future.

Strength training has been linked to reduced anxiety, improved mood, and even better sleep. For many of our clients, it’s not just physical—it’s emotional resilience. Therapy with dumbbells, anyone? 

“But I’ve Never Done This Before…” Common Fears and How to Conquer Them
We hear it all the time:

• “I’m afraid of hurting myself.”
• “I don’t want to bulk up.”
• “Gyms make me uncomfortable.”

Let’s address each one with kindness and facts.

“I don’t want to get bulky.”
Ah, the classic. While we understand the fear behind this, here’s the science: Building significant muscle mass requires specific training, super high volume, and a nutrition plan designed specifically for hypertrophy. Plus: the way your muscles look when they get strong? Mostly genetics! Thanks, mom and dad!

So, for most women, especially over 40, lifting weights 2-3 times a week won’t bulk you up—but it will make you feel stronger, more capable, and more at ease in your body.

“I’m afraid of getting injured.”
This is a valid fear—especially if you’ve had past injuries or are recovering from something now. We suggest that everyone find a fitness professional that prioritizes form and function over flashy moves or inappropriately heavy weights. No ego-driven  theatrics. Find someone who will  assess where you are now so they  can teach you how to move safely and build strength progressively for YOUR body, your goals, and your needs. (And if you’re looking for someone in the Evanston/Wilmette/Rogers Park area: That’s totally how TruFit Personal Training does things!)

“Gyms are intimidating.”
Honestly? We agree. It’s intimidating to walk into any room filled with people who look like they know what they’re doing. Plus, if you don’t know how to use anything in said room, how can you possibly feel remotely confident?

​Another plug for us but that’s why TruFit Personal Training Evanston exists. We’re a private studio with no crowds, no chaos—just personalized care in a welcoming environment. Think of us as the Cheers of gyms: You walk in, we know your name, and we’re genuinely glad you came.

How to Start Strength Training After 40 (Even If It’s Your First Time Ever)

1. Start With a Plan
Don’t wing it. A structured, progressive plan tailored to your needs is key. At TruFit, we match you with a trainer who gets to know you, your goals, your injuries, your schedule, etc.—and builds from there to set you up for success. Less winging it, more winning it!

2. Master the Basics
You don’t need fancy machines or complicated moves. Focus on continually improving functional movements like squats (hello, chairs!), deadlifts (goodbye, lower back pain!), rows (opening heavy doors without humiliation), even pushing sleds and slamming medicine balls (more fun than therapy, we promise).

3. Strength Train 2–3 Times Per Week
Consistency matters more than intensity. You don’t need to strength train daily; 2–3 sessions per week is plenty to build strength, improve balance, and reduce pain if the challenge is appropriately hard. It takes less time than your Netflix binge, with way better outcomes.

4. Progress Gradually
Start light. Learn form. Add weight when your body’s ready. This is a long game—and your body will thank you, very likely  with fewer mysterious aches.

The Long-Term Payoff: Strength for Life
When you train for strength, you’re not just training for right now. You’re training for:

• Carrying groceries without help (huge shout-out to our amazing 89-year-old TruFit client who tackles Costco like a champ. She started strength training in her 60s. Just saying.)
• Playing on the floor with your grandkids (and getting up without dramatics)
• Climbing stairs without huffing (or cursing)
• Sleeping better, moving easier, and feeling at home in your body (the ultimate flex)
  
  

You’re training for the you you actually want to be.

You Deserve to Feel Strong—And It’s Never Too Late

Strength isn’t reserved for pro athletes or “fitness people.” It’s for every person who wants to feel more alive, more capable, and more confident.

Whether you're 42 or 72 (or 89), whether you've never stepped into a gym or you’ve taken a long break, we’re here for you.

At TruFit, we specialize in helping people over 40 start—and stick with—safe, effective strength training programs in a friendly, private setting. We’ll meet you where you are and help you get where you want to go, because your strength story starts now. (Like, right now!)

Ready to Get Started?
👉 Book a 15-minute call to get your questions answered here.
👉 Or just send us a message to [email protected]—let’s talk about what you need.