Why Women Over 40 Cannot Skip Strength Training Anymore
- Simone De La Rue
- 3 days ago
- 2 min read
As women enter midlife, our hormones begin to shift, estrogen declines, muscle mass naturally decreases and bone density can start to weaken.
This is why strength training for women over 40 becomes essential not optional.
Because without it, we can experience slower metabolism, increased body fat (especially around the midsection), decreased energy and higher risk of injury and bone loss.
But here’s the empowering part: Strength training directly supports your body through perimenopause and beyond.
It helps you:
Build and preserve lean muscle
Support bone density
Improve metabolism and insulin sensitivity
Boost energy and mood
Feel strong, capable, and confident again
This isn’t about how you look in a bikini...This is about longevity, independence, and quality of life.
Now, I’m not anti-cardio. In fact I am known for my dance cardio workouts.
But cardio alone won’t give you the results you’re looking for anymore.
In fact, too much high-intensity cardio without strength training can increase cortisol (stress hormone), break down muscle tissue, and leave you feeling depleted instead of energized.
The goal is balance.
Strength training to build muscle.
Cardio for heart health. Recovery to support your hormones.
I hear this all the time from women: Either "Do I need to lift extremely heavy?" or "It feels too intimidating, I don't know where to start." The best midlife strength training program needs to be intentional, efficient, and sustainable.
Focus on:
Compound movements (squats, lunges, exercises that use upper body and lower body at the same time)
Progressive overload (gradually increasing resistance)
Good form and control
Consistency over perfection
As a trainer and as a woman navigating midlife myself, I had to evolve.
I stopped chasing the workouts I used to do in my 20s and started building strength.
This was the shift that changed everything for me.
My body composition improved.
My energy came back.
My workouts started supporting me instead of draining me.
And I see the same thing happen for women every day.
They come in wanting to burn calories.
They leave wanting to build strength and feel empowered in their bodies again.
If you’re ready to stop guessing and start training in a way that actually works for your body…I created something specifically for you.
Midlife Strength is my 4-week program designed for women in this phase of life.
3 workouts per week
2 strength sessions + 1 HIIT workout
Short, effective workouts for busy schedules
Designed to support muscle, metabolism, and energy
All included inside my Body By Simone Digital Studio.
Over 1000 on-demand workouts20+ challenges to keep you motivatedPrograms designed for every phase of life.
Get started here: your first 2 weeks are on me
Strength training in midlife isn’t a trend.
It’s the foundation for how you feel now and how you age.
And you deserve to feel strong in your body.
Love Simone xx
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