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As we age strength training should look different–not because we’re old and weak, but because of hormones.
If you spend time on Instagram, your feed may be telling you that lifting heavy is the only way to see results. Or, if you clicked on a Pilates post, suddenly, that’s the only way to transform your body. Social media is an echo chamber, but the truth is, there’s no one perfect method.
So, what actually works? Let’s dive into exercise science, real-life experience, and anecdotal evidence from focus groups of over 1,000 women.
First, let’s define results. Most women want:
-Fat loss
-Muscle definition
-Strength and energy
-Bone health
Muscles can grow (hypertrophy), shrink (atrophy), or work in preservation/efficiency. You’re not adding new muscle fibers, you’re working with what your body was born with.
When it comes to lifting:
Light weights = 12-20 reps per set, or up to 30 reps
Heavy weights = 8-12 reps per set
The key is reaching getting close to muscular failure where you can’t do another rep with good form. I call these “effective reps”. The last 2-3 reps should be challenging but doable.
Research confirms that Lifting light with high reps (at 30% of your one-rep max) is just as effective as lifting heavier with lower reps (at 70-80% of your one-rep max).
In our Weekly Schedule we offer both types of lifts. Do what you enjoy….this helps consistency!
What worked in your 30s may stop working in your 40s. In fact, you might even start going in the opposite direction.
After age 35, we naturally lose muscle unless we actively train to keep it. Less muscle = slower metabolism. That’s why strength training is non-negotiable!
Declining Estrogen & Progesterone – Estrogen helps with muscle recovery. As levels decline, recovery slows. You may also notice fat storage shifting to new places.
Lower Testosterone – Testosterone is essential for muscle-building. As it decreases, it’s harder to maintain muscle. This is why lifting heavy won’t necessarily make you bulky (with good exercise selection)!
Fluctuating Cortisol – Higher stress = higher cortisol, which can lead to muscle breakdown and fat storage. Managing stress and including low-intensity steady-state cardio (like walking) helps keep cortisol in check.
Bottom line: Strength training, combined with walking and a protein-rich diet, helps offset these hormonal shifts.
1) Exercise Selection
Use a mix of:
Isolation exercises (single-joint movements like bicep curls) to target specific muscles.
Compound movements (multi-joint exercises like squats) to maximize efficiency and strength.
Example: Try both reverse lunges for glutes, and hip extensions for more targeted glute activation.
2) Consistency
You don’t need to strength train five days a week. 3x per week (35 minutes per session) + daily steps is my top recommendation. This is highly individualized and may need to change as you approach or go through menopause. But consistency is king!
Strength training + walking = the best combo for long-term fat loss and muscle preservation.
3) Include Recovery
Recovery is not the same as being sedentary! Avoid training the same muscle group two days in a row–muscles need ~48 hours to repair and grow. Low-intensity movement (like walking) speeds up recovery.
In our Weekly Schedule we consistently include two recovery days (Saturday and Sunday). These days should include walking and movement that doesn’t create a big spike in your heart rate. During the week our muscles also get the 48 hours rest we need.
Recovery weeks should also be included! Take off 1-2 weeks periodically to reset, walk and stretch.
4) Manage Stress & Include Low-Intensity Cardio
Walking balances the nervous system, keeps cortisol in check, and supports fat loss without over-stressing the body.
Strength training + low-intensity cardio like walking = optimal results.
If you love cardio, limit high-intensity sessions to 2x per week and prioritize walking.
5) Nutrition: Fueling Muscle & Fat Loss
Strength training without proper nutrition won’t get you results you are seeking.
Key priorities:
Protein intake to support muscle recovery
Healthy fats for hormone balance
Nutrient-dense foods (fruits & veggies) for antioxidants
Weeks 2-4: Strength gains due to neural adaptations (your body learns to activate muscles more efficiently). You aren’t growing muscle quite yet. You will see fat loss from your cardio (walking) and good nutrition.
Weeks 8-12: Visible muscle definition & fat loss with consistency.
Long-term: Strength, longevity, and a faster metabolism for years to come.
Show Notes:
[1] ACSM’s Guidelines for Exercise Testing and Prescription, eleventh edition.
[2] American College of Sports Medicine. Progression models in resistance training for health adults. Med Sci Sports Exerc. 2009;41 (3):687-708.
[3] Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
[4] Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
[5] Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume, and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64.
Burd NA, Mitchell CJ, Churchward-Venne TA, Phillips SM. Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab. 2012 Jun;37(3):551-4. doi: 10.1139/h2012-022. Epub 2012 Apr 26. PMID: 22533517.
