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Why you should resistance train in mid-life

Updated: Nov 10, 2023

Resistance training (also known as strength training or weight training) is important for women in mid-life for a variety of reasons. As women age, they experience physiological changes that can have a significant impact on their overall health and well-being. Engaging in regular resistance training can help address and mitigate some of these changes. Below are several reasons why resistance training is important for everyone but especially so if you are a woman in mid-life.


  1. Preservation of Muscle Mass: As people age, they naturally experience a gradual loss of muscle mass, a condition known as sarcopenia. Resistance training is one of the most effective ways to counteract this loss and promote muscle growth. Maintaining muscle mass is important for overall strength, mobility, and metabolism.

  2. Bone Health: Women in mid-life are at an increased risk of developing osteoporosis, a condition characterized by weakened bones and increased susceptibility to fractures. Resistance training, particularly weight-bearing exercises, can help improve bone density and reduce the risk of osteoporosis.

  3. Metabolism Boost: Muscle tissue is more metabolically active than fat tissue. By increasing muscle mass through resistance training, women can boost their resting metabolic rate, which can aid in weight management and overall energy expenditure.

  4. Hormonal Balance: Resistance training has been shown to positively influence hormone levels, including those related to stress (cortisol) and insulin sensitivity. This can help regulate hormone balance and reduce the risk of conditions such as insulin resistance and metabolic syndrome.

  5. Functional Independence: Maintaining muscle strength and functional capacity is crucial for maintaining independence as women age. Resistance training can improve balance, coordination, and overall physical function, reducing the risk of falls and injuries.

  6. Heart Health: Resistance training can contribute to cardiovascular health by improving blood pressure, cholesterol levels, and overall cardiovascular fitness. It complements aerobic exercise in promoting a healthy heart.

  7. Mental Health: Regular exercise, including resistance training, has been linked to improved mood, reduced stress, and enhanced cognitive function. Engaging in strength training can contribute to better mental well-being.

  8. Body Composition: Resistance training can help women reshape their bodies by increasing muscle tone and reducing body fat. This can lead to improved body composition and a more confident self-image.

  9. Joint Health: Properly executed resistance training can help improve joint stability and flexibility, reducing the risk of joint-related issues and promoting better overall joint health.

  10. Longevity and Quality of Life: By maintaining strength, mobility, and overall health, women who engage in resistance training can enhance their quality of life and potentially extend their lifespan.

It's important to note that resistance training should be tailored to individual fitness levels and goals. Consulting with a qualified fitness professional or healthcare provider before starting any new exercise program is recommended, especially for individuals with pre-existing medical conditions or concerns.


Still not convinced. Well don't be intimidated at the thought of going to the gym and needing to lift enormous weights like a pro weightlifter for hours a week. You can if you want, but in reality body weight exercises at home still carry all these benefits and 3x 20 mins a week is enough to start seeing benefits.


Overall, it is a bit of a no-brainer: Resistance training is a valuable component of a well-rounded fitness routine for everyone, it offers numerous physical, mental, and emotional benefits meaning it contributes to a healthier and more fulfilling life. Why not give it a try? At Fit For a Purpose we offer resistance training plans (including for beginners) for both home and gym workouts, put together by a qualified PT, take a look we'd love to help you.

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Rated 5 out of 5 stars.

I need all of this , I have let myself go for so long 😭

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