Written by: Maternity Exercise Academy. Commercial partnership.
It’s often thought that strength training is only for young people or gym-goers. But in reality , all of us—especially women over 35—should lift weights. Why? Because even during perimenopause, changes begin to occur in the body that aren’t immediately visible on the surface but have a significant impact on our well-being. As we age, hormonal changes accelerate, and the role of strength training becomes even more important.
Muscle mass is slowly declining—unless you take action now
As early as age 30, muscle mass begins to decline slowly but surely unless it is actively maintained. This process is called sarcopenia. Especially in women, as hormone levels begin to gradually change before menopause, this decline can accelerate. Less muscle means a slower metabolism, reduced stamina, and a higher risk of injury. To maintain muscle mass, it’s a good idea to do strength training 1–3 times a week, depending on your starting level. For beginners, strength and muscle mass can increase with just one strength training session per week; as you progress, 2–3 sessions per week are needed to maintain the results you’ve achieved.
Strength training is the cornerstone of health
When you lift weights, you’re not just building muscle— you’re also supporting your bones, balance, joint health, and metabolism. Many people are surprised to discover how quickly they start feeling better, sleeping more deeply, and experiencing higher energy levels once strength training becomes a regular part of their daily routine. As your strength increases, daily life simply becomes easier, since everyday activities no longer require as much effort from your muscles. You may notice the difference after just a few weeks of training!
“I don’t want big muscles” – an unfounded fear
One common misconception is that strength training makes a woman “too muscular” or “masculine.” This is simply not true. Women’s hormone levels do not support rapid muscle growth in the same way as men’s, and visible muscle definition requires years of hard work and a specialized diet. Instead, working out improves tone, posture, and self-confidence. After a workout, your muscles may feel slightly swollen for a day or two, and especially in the early stages of training, the scale may show a few kilograms more than usual. These changes are caused by waste products accumulating in the muscles during workouts, as well as fluid retention in the muscle tissue. However, these effects always subside within a few days of training.
Are you wondering about the role of your core during strength training? Read more about diastasis recti and strength training on the Maternity Exercise Academy blog.
Burn fat even while you rest
Did you know that muscle tissue burns more energy than fat tissue, even at rest? The more muscle mass you have, the more efficiently your body burns calories—even when you’re not doing anything. This helps with weight management and reduces the risk of conditions such as type 2 diabetes.
The more muscle mass your body has, the better it is able to utilize glucose, which helps balance blood sugar levels. When your body’s insulin sensitivity improves and blood sugar remains balanced, it promotes hormonal balance.
How do I get started?
You don’t need hours of training or complicated exercises. The most important things are consistency and a good basic routine. Start by focusing on big, basic exercises like squats, deadlifts, push-ups, and rows. Use additional weights or your body weight, and gradually increase the load. However, it’s important to be willing to use weights, because muscles need progressive overload to grow. Using your own body weight is a great way to get started, but you should aim to increase the weight—even just a little —every week.
If the gym doesn’t appeal to you, you can easily start at home with dumbbells, a kettlebell, or resistance bands. And remember: exercise isn’t a punishment—it’s a gift to yourself.
Women over 35, you deserve a body that can carry, endure, and persevere. Make weight training a part of your daily routine and discover how strength isn’t just physical—it reflects in every aspect of your life.
Have you checked out EasyFit’swomen’s strength training groups yet? Ask your local center for more information about the groups. Women’s strength training in small groups helps you build muscle safely and effectively, regardless of your starting level.