{"id":366848,"date":"2026-03-04T05:40:14","date_gmt":"2026-03-04T05:40:14","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/366848\/"},"modified":"2026-03-04T05:40:14","modified_gmt":"2026-03-04T05:40:14","slug":"why-middle-aged-women-should-do-more-strength-training","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/366848\/","title":{"rendered":"Why Middle-Aged Women Should Do More Strength Training"},"content":{"rendered":"

Many middle-aged women don\u2019t necessarily \u201chave it easy.\u201d They\u2019re experiencing mental and physical health changes, such as depression and menopause. They\u2019re inaccurately portrayed in the media<\/a>. They may feel \u201cinvisible.\u201d<\/a> That\u2019s only the beginning of the list. <\/p>\n

The good news is, many of their concerns can be addressed. Today, doctors want to focus on a major example \u2014 declining bone density<\/a> and muscle mass from menopause<\/a> \u2014 and how middle-aged women can address it to improve their quality of life. <\/p>\n

Their No. 1 tip? More strength training.<\/p>\n

Why Middle-Aged Women Need More Strength Training<\/strong><\/p>\n

As mentioned, middle-aged women are experiencing changes in their bodies, particularly due to perimenopause<\/a> and menopause. That may require them to change their habits, including those related to exercise.<\/p>\n

\u201cWe\u2019re becoming more aware of what actually happens in perimenopause: the metabolic shifts, the muscle loss, the bone changes, the mood fluctuations,\u201d said Dr. Alexandra Dubinskaya<\/a>, a urogynecologist, pelvic reconstructive surgeon and menopause and sexual health expert.<\/p>\n

Strength-building exercises<\/a> help all of those things. They increase bone mineral density, improve muscle mass, support metabolic health, decrease fall risk<\/a>, improve mood and more.<\/p>\n

\u201cStrength training is one of the most important and most underutilized ways that women can protect their health and independence as they age,\u201d said Dr. Clarinda Hougen<\/a>, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles and a team physician for Angel City Football Club.<\/p>\n

Bone health<\/a> concerns, in particular, are more common for this group than you may realize, thanks to hormonal changes. As many as 1 in 3 women over 50<\/a> experience an osteoporosis fracture, and women can lose up to 20% of bone density<\/a> in the five to seven years after menopause.<\/p>\n

\u201cResistance training is one of the most effective non-pharmacologic tools we have to slow this process,\u201d Dubinskaya added.<\/p>\n

\"At-home<\/p>\n

Tony Anderson via Getty Images<\/p>\n

At-home exercises can be beneficial for building up strength. It’s important to start with a program that will keep you consistent.<\/p>\n

Strength Exercises and Training Tips For Middle-Aged Women<\/strong><\/p>\n

If you\u2019re a middle-aged woman who\u2019s not super familiar with strength training, fear not: Experts share some beginner-friendly tips and exercises you can do right now (some even from the comfort of your home).<\/p>\n

Get an evaluation from your primary care provider.<\/strong><\/p>\n

Before making any health changes or starting a new exercise routine, check in with your healthcare provider. <\/p>\n

\u201cLet your practitioner know your goals of starting a resistance program, and make sure that cardiac concerns, such as high blood pressure, are not a roadblock for you to start,\u201d said Yvonne Di Edwardo, a physical therapist at Atlantic Health<\/a>.<\/p>\n

While you\u2019re there, she also suggested getting your bone density<\/a> and balance evaluated.<\/p>\n

Start with at-home exercises.<\/strong><\/p>\n

Exercise doesn\u2019t have to be a lengthy, expensive, scary thing \u2014 a couple of days a week at home will do. <\/p>\n

\u201cYou do not need a gym membership,\u201d Hougen said. \u201cStart with body weight exercises, like squats, step-ups, modified pushups and planks.\u201d<\/p>\n

She encouraged focusing on your form to ensure you avoid injury. Checking with a personal trainer can help. <\/p>\n

\u201cAs you get stronger, you can add light weights with dumbbells<\/a> or kettlebells,\u201d Hougen added. \u201cResistance bands are also handy for a variety of exercises.\u201d <\/p>\n

Di Edwardo shared some great starter exercises that use resistance bands:<\/p>\n