Trainers Over 40 Urge Midlife Women to Strength Train as Muscle Mass Falls 3% to 8% a Decade
Updated
Updated · The Guardian · Jun 22
Trainers Over 40 Urge Midlife Women to Strength Train as Muscle Mass Falls 3% to 8% a Decade
3 articles · Updated · The Guardian · Jun 22
Summary
Women over 40 can still gain major health benefits from strength training even as muscle loss reaches 3% to 8% per decade after 40 and accelerates after 50, the trainers said.
Their advice centers on simple, accessible routines: keep dumbbells or resistance bands at home, use household items if needed, and prioritize compound moves such as squats and deadlifts over complex lifts.
Kate Whetsel and other coaches also recommended bodyweight work to near-fatigue with good form, slower lowering phases, and modifications like bench squats or push-up handles to manage joint or mobility limits.
Perimenopause and lower estrogen can make training and recovery harder, so the trainers advised ice water, loose clothing, ventilated spaces, calming exercises and about eight hours of sleep.
The guidance reflects a broader message that starting late still cuts disease risk and can feel empowering for midlife women, not just improve strength.