4 Things I Wish I Knew Sooner About Strength Training in Midlife

For years, I thought the goal for working out was to be smaller. I chased diets, cardio, and calories burned. I thought the lower the number on the scale, the more worthy I was.

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What I didn’t know was that strength training would change everything. Not just my body, but my mood, my confidence, and the way I show up in life.

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Here are the 4 things I wish I knew sooner.

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1. Muscle = Metabolism

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Muscle is the most metabolically active tissue in your body. Translation? The more muscle you have, the more calories you burn, even while watching reruns of New Girl (my FAVORITE show ever).

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After 40, we start naturally lose muscle unless we make an effort to keep it. And if you’re in perimenopause or menopause, that muscle loss, called sarcopenia, speeds up.

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Strength training is how we keep and even improve our muscle and our metabolism.

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If you’re not sure where to begin, my Muscle Through Menopause Guide is a simple, free resource that includes workouts and a tracker to get started.

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2. Lifting Builds Bone

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When I first started noticing changes in midlife, I thought calcium was enough to protect my bones.

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I had no idea that lifting weights could actually help improve bone density.

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That means lowering your risk of fractures as you age. And to me, that’s not just fitness , it’s independence, freedom, and peace of mind.

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3. A Natural Mood Booster

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I never expected strength training to help my mental health. But lifting grounded me. It eased my anxiety, gave me more patience, and helped me feel like I could handle whatever midlife threw my way.

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The physical strength carried over into emotional strength. And that was a game changer.

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4. Strength Starts at Home

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You don’t need a gym membership or fancy equipment to start strength training. Some of my best workouts have happened in my living room with a couple of dumbbells or resistance bands.

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No intimidating gyms. No complicated programs. Just consistent effort and a plan to follow.

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The Bottom Line

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If I could go back and tell my younger self one thing, it would be this: stop chasing smaller, and start chasing stronger.

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Strength training in midlife isn’t about perfection. It’s about giving your body the tools to thrive for decades to come.  It’s about taking care of my “future old lady body”.

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Your Next Step

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If you need a plan on how to build strength and muscle in midlife, check out my workout programs.  We have an amazing community of midlife women so you don’t have to do it alone.

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Disclaimer: Some links may be affiliated and may earn a commission at NO EXTRA COST to you.

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