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Weight lifting for women over 40 may feel daunting, but with aging comes the necessity to prioritize strength and muscle retention. Hailey Babcock, fitness expert and guest on the Fitness After 40 podcast, sheds light on the importance of weight training for women in this age group, providing valuable insights on how to overcome intimidation and get started safely.
As women age, the body undergoes numerous changes. One of the most notable is the decline in muscle mass, also known as sarcopenia. Studies show that women can lose 3-8% of their muscle mass per decade starting in their 30s, with an accelerated loss after menopause due to decreasing estrogen levels . This muscle loss leads to reduced strength, slower metabolism, and higher fat accumulation, making it more challenging to maintain a healthy weight and stay active. Hailey Babcock explains, “Weight lifting not only helps to build and preserve muscle mass, but it also strengthens bones, which is crucial for preventing osteoporosis.”
According to a study published in the Journal of Bone and Mineral Research, resistance training improves bone density in postmenopausal women, decreasing the risk of fractures and osteoporosis . Bones, like muscles, respond to resistance by growing stronger, and weight lifting is one of the most effective ways to increase bone mineral density. “Even light resistance training has been shown to increase bone strength, which is so important for women after 40,” Babcock adds.
In addition to combating sarcopenia and bone loss, weight lifting has metabolic benefits. A 2021 study from Frontiers in Physiology highlights how strength training boosts resting metabolic rate, helping women maintain a healthy weight as they age . Muscle tissue burns more calories at rest than fat, meaning that maintaining muscle mass helps keep metabolism active.
One of the most common myths around weight lifting, especially for women, is the fear of getting bulky. Hailey Babcock addresses this directly in the podcast: “The idea that lifting weights will make you bulky is a myth. Women don’t produce enough testosterone to build large, bulky muscles.” Scientific research supports this claim. Testosterone plays a key role in muscle hypertrophy (growth), and women typically produce only a fraction of the testosterone that men do, making it much harder for them to bulk up without highly specific training and diet regimens .
Instead, weight lifting for women results in increased muscle tone and definition, not excessive size. A study published in the American Journal of Clinical Nutrition revealed that resistance training in women led to increased lean muscle mass and improved body composition without significant increases in muscle size .
If you’re new to strength training or are returning after a long hiatus, starting slow is crucial to avoiding injury and building confidence. Hailey encourages women to begin with bodyweight exercises such as squats, lunges, and push-ups before incorporating weights. “When you’re comfortable with those movements, you can begin using light dumbbells or resistance bands to add challenge,” she advises.
Form is the most important aspect of weight lifting, especially for beginners. A 2019 study in the Journal of Strength and Conditioning Research found that poor form is a leading cause of injuries in strength training . Working with a personal trainer, joining a strength training class, or using instructional videos can help ensure proper technique. Hailey suggests: “Focus on mastering the form before increasing the weight. It’s about the quality of the movement, not how heavy you’re lifting.”
Babcock also emphasizes the principle of progressive overload. “Progressive overload is key. It means slowly increasing the resistance you’re using to continue challenging your muscles,” she explains. Research from the National Strength and Conditioning Association confirms that progressive overload is essential for long-term strength gains .
Beyond the physical advantages, weight lifting also delivers mental health benefits, particularly for women over 40. Regular strength training has been shown to reduce symptoms of anxiety and depression. A 2018 meta-analysis published in JAMA Psychiatry found that strength training significantly reduced depressive symptoms in adults of all ages . Hailey highlights this: “There’s something incredibly empowering about lifting weights. It builds confidence because you see tangible improvements in your strength over time.”
Strength training can also enhance mood and self-esteem, helping women navigate life’s changes, particularly around menopause. “Lifting weights gives you a sense of control over your body, especially during a time when many things feel out of your control,” Hailey says. This is backed by research from the Mayo Clinic, which found that physical exercise, including strength training, improves mood and overall mental health by increasing the production of endorphins, the body's natural feel-good chemicals .
Building and maintaining muscle requires proper nutrition, especially protein intake. Protein is the building block of muscle, and women over 40 need to pay close attention to their protein consumption to support muscle repair and growth. Hailey notes, “If you’re lifting weights but not getting enough protein, you’re not going to see the results you want.”
The International Journal of Sport Nutrition and Exercise Metabolism recommends that women over 40 consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day, depending on their activity level . In addition to protein, adequate hydration, vitamin D, and calcium intake are crucial for maintaining bone health and muscle function.
Strength training is one of the most effective ways to improve long-term health and quality of life. Research published in Preventive Medicine found that women who engage in regular strength training have a lower risk of developing chronic diseases such as cardiovascular disease and diabetes . Additionally, maintaining muscle mass through weight lifting has been shown to improve balance and reduce the risk of falls, which can be a significant concern for older adults .
Hailey sums it up perfectly: “Strength training isn’t just about looking better or getting stronger. It’s about being functional, mobile, and independent as you age. It helps you live better.”
The benefits of weight lifting for women over 40 are clear. From maintaining muscle mass and bone density to boosting metabolism and improving mental health, weight lifting is a powerful tool for aging gracefully and healthily. As Hailey Babcock reminds us, “It’s never too late to start. Whether you’re 40, 50, or 60, you can build strength, improve your health, and feel better than ever.
Hailey Babcock’s made it her mission to convert women, especially those in their 40s and beyond, to the miracle of strength training. She has multiple TRX, kettlebell, barbell, and foundational training certifications to build up my background of being an ACE Certified Personal Trainer available in her fitness app, Hailey Happens. Today, she uses my experience, training, and knowledge to help anybody looking to find more health and happiness through fitness.
For more insights and expert advice from Hailey Babcock, listen to the full Fitness After 40 podcast here.
