06/21/2026
Woman over 35?
💪🏻 7 reasons lifting weights is critical for women over 35 💪🏻
1️⃣ Gain/maintain muscle mass: After 30, sedentary women lose 3-8% of their muscle mass each decade, which leads to decreased physical function and a higher risk of falls & injuries.
Lifting weights can help preserve (or even gain) muscle mass.
2️⃣ Gain/maintain bone density: Around 44, women lose an average of .4% of their bone mineral density/year, and 40% of women have an osteoporotic fracture post-menopause.
Lifting weights helps maintain bone density & reduce the risk of osteoporosis.
3️⃣ Improve physical function: Lifting can help improve physical function in daily activities, reduce the risk of falls & injuries, & improve confidence & self-efficacy.
4️⃣ Mitigate weight gain: As we age, we tend to move less and lose muscle mass. Less movement + less muscle + same nutrition = weight gain, particularly visceral fat which can increase disease risk.
Gaining muscle can help mitigate this.
5️⃣ Improve quality of life: Lifting has been shown to reduce risk & severity of lower back, neck, & shoulder pain, improve hot flushes & night sweats, improve quality of sleep, & improve mental health & well-being.
6️⃣ Important training goals for women over 35
✅ Maintain or gain strength, muscle & bone
✅ Develop or maintain a solid aerobic foundation
✅ Improve function of the pelvic floor
✅ Maintain or improve functional mobility
✅ Maintain or improve balance
✅ Maintain or improve power output
7️⃣ It’s NEVER too late to get started.
You’ve got this!
~Georgia
