Why Strength Training is Essential for Women in Their 40s

My fitness journey started long before I hit my 40s, way back in 2000, when I gave birth to my first baby. Like many new moms, I wanted to stay active, so I dabbled in cardio—occasional dancing and jogging. Back then, I wasn’t mindful of the nutrition aspect, and the weight slowly piled on over the years. One day, I realized I was heavier than I’d ever been, far beyond my ideal weight. At my heaviest, I was 73 kg!

In 2014, at 35, I decided to make a change and finally gave strength training a try. Initially, my goal was to lose weight—and I did. The results were more than just physical; I felt stronger, more confident, and in control of my body for the first time in a long while. Now, in my 40s, I’ve managed to stay active and have never gone back to my heaviest weight. Strength training has become an essential part of my life then later on came running/trail running (2017), I’ve learned so much about the importance of balancing fitness and nutrition. Actually understanding better the nutrition part came in recently.

Anyway, here’s why I believe strength training is so crucial for women in their 40s:

1. Preserving Muscle Mass

As we age, our bodies start to lose muscle mass—a process that begins in our 30s and picks up pace in our 40s. When I started strength training, I was focused on losing weight, but I quickly learned that it’s about so much more. Maintaining and building muscle helps keep our bodies strong, functional, and resilient, which is something cardio alone doesn’t provide.

Check out my workout routines video on my social media accounts, FACEBOOK PAGE, TIKTOK, and INSTAGRAM.

2. Boosting Metabolism

During my early years of cardio, I didn’t realize how important muscle was for metabolism. It wasn’t until I added strength training to my routine that I noticed a real shift. Building lean muscle boosts metabolism, helping to burn more calories even when at rest. This was key to not only losing weight but also keeping it off. For me, strength training helped me break out of the cycle of weight gain I experienced in my 20s and early 30s.

3. Improving Bone Health

One of the things that worried me as I got older was my bone health. With osteoporosis in my family, I knew I needed to take action to protect myself. Strength training has been a game changer in building bone density, helping to reduce the risk of fractures and other bone issues that often come with aging.

4. Boosting Confidence and Mental Health

In my 30s, I was focused on losing weight, but in my 40s, it’s about feeling strong and confident. Lifting weights has given me a mental boost that cardio never did. There’s something empowering about lifting heavier weights and seeing your body do things you never thought possible. It’s a reminder of how strong and capable we are, and that confidence spills over into other aspects of life.

5. Injury Prevention

My fitness journey hasn’t been without setbacks—like many, I’ve had my share of injuries. But strength training has been crucial in preventing more serious issues. It strengthens the muscles around the joints, providing stability and reducing the risk of injury, which becomes more important as we age. This has allowed me to stay active, whether I’m out on a run or just moving through my day.

6. Enhancing Daily Functionality

Life doesn’t slow down as we age, and strength training has made everyday tasks easier to handle. Whether it’s carrying groceries or chasing after kids (or grandkids!), I’ve noticed how much more energy and strength I have for these daily activities. It’s about keeping my body functional and ready for whatever life throws my way. Oh by the way, I should mention taking good care of my Mom who has been recently hospitalized for almost 2 weeks. Those days required me to go back and forth, go through stairs and ramps everyday to get through 4th floor where her room was and the strength to carry, push, move her around as she had no strength moving at all.

My Personal Takeaway

Starting my fitness journey with dancing and jogging was a great introduction to staying active, but it wasn’t enough to give me the strength and balance I needed, especially as I approached my 40s. When I began strength training in my mid-30s, my focus was on weight loss, but it quickly became about so much more. Now, in my 40s, I’ve embraced strength training as a lifelong commitment to staying strong, healthy, and confident. I’m no longer chasing a number on the scale—I’m chasing the best version of myself.

If you’re like me and you’ve spent years focusing on cardio, I encourage you to add strength training into your routine. Start small, be consistent, and watch how it transforms not only your body but your mindset. It’s never too late to get stronger, healthier, and more empowered.

Here’s to embracing strength in our 40s and beyond!