10 Life-Changing Benefits of Strength Training for 40+ Women

July 01, 2025•5 min read

After 40 women start to notice the early signs of menopause. This means physical, biological and emotional changes. That nagging knee injury from years back can flare up again, hot flashes, sleep disruption, and brain fog can be challenging. Strength training that’s adapted specifically for you could hold the power to transform your health beyond menopause.

Why Generic Fitness Fail Women Over 40

Standard fitness advice falls short for ladies as you get older. Most trainers, PT’s and even doctors don’t have the knowledge to help. Classes and generic diet advice isn’t going to help long term, what you need is someone that understands you, your challenges and your goals.

After 10 years of working with 40+ Teesside ladies we’ve got some experience. Delivering personal training in small groups here at Infinity we’ve shown 1000’s of ladies they can still reap the longevity benefits from strength training even if they’ve never done it before. Let me share 10 life-changing reasons you should look into strength training:

1. Builds Mental Resilience

More ladies are using strength training for their mental health, a study1 showed it reduces anxiety and depression in menopausal women. The benefits go beyond the training. You'll feel better and improve your mood. In those 30-60 minutes you can forget the world and focus on you, you can be free, you can be you!

2. Protects Bones Against Osteoporosis

Bone loss can drop by 20% in the first 5-7 years during menopause. Strength training done in the right way is better than medication at reversing it and strengthening your bones. It’s shown to increase back strength by over 36% massively reducing back issues.

Our Health MOT makes sure new members are on the right path. We assess your mobility, strength and fitness to build the right plan for you. A plan that takes into account your goals, your lifestyle and any problems you might have.

3. Accelerates Injury Rehabilitation

Strength training can accelerate your recovery from injuries and joint problems and support you having the quality of life that no longer holds you back!

Meet Liz: After her knee replacement, she was unable to bend or kneel, she was in constant pain and struggling with sleep.

We built out her programme and within a few sessions the pain reduced, within weeks she’d managed the stairs without pain and she’s stronger than prior to the surgery and able to jump on that knee. Click HERE to see how we can help you.

4. Menopausal Hot Flashes & Night Sweats

Common symptoms of menopause that impact sleep quality and have a knock on effect on your health. Exercise reduces the severity by up to 70%. A 16-week programme found the number of disrupted nights dropped from 64 to 23 per week.

5. Restores Functional Independence

After 30, you’re losing around 3-8% muscle per decade. This can make everyday living challenging, exhausting and sometimes painful!

The LIFTMOR5 study found ladies in their 60’s were able to gain 35-36% more leg and back strength in just a few months. This means you can still turn back the clock, helping you live easier, better and longer through strength training.

6. Strength Training Regulates Blood Sugar & Drops Inches

Lifting weights helps to control sugar levels, beneficial for those with diabetes6. It also helps to lose inches around the waist while giving your body more shape.

Ladies at Infinity noticed their shape change and they lost inches even when not directly focusing on their diet. A body composition scan when you start helps us to see what conventional scales can’t.

7. Fight Brain Fog: Lift Weights, Lift Your Mind

Fuzzy-headed or forgetful? You might have brain fog.

Research says lifting weights does wonders for your mind - it improves memory, attention and thinking by 20% by following a short 3x per week strength training programme7.

Strength training is NOT a cure to your symptoms but the benefits ladies are seeing are far greater than suffering in silence.

8. Reduces Pains and Achy Joints

Creaking, popping and inflamed joints can be signs of arthritis, leading to stiffness and constant pain. Aging muscles are weaker that can’t protect the joints. Stronger muscles = less grinding, less pain, and more freedom. Pain is reduced by 48% and mobility improved by over 50% in just 4 weeks!8

Tired of stiffness, balance issues, or pain holding you back? Discover your clear path forward with personalised small group coaching. Live healthier & happier. Start today!

9. Boosts Heart Health & Longevity

Teesside has a higher risk of heart disease compared to the rest of the UK9. The stats for the impact strength training has on your heart health and longevity are class!

15% lower risk of death from all causes
17% lower risk of heart disease
Stops age related muscle loss
Helps Cholesterol markers

Rather than statins and metformin, doctors should be prescribing strength training. The conversation shouldn’t be “should I” strength train, it needs to be one on how to get started.

10. Build Unshakable Confidence

The impact it has is real, one minute you’re doing it to lose weight, to tone up or get stronger the next thing everything's changes…

Meet Laura: She was very quiet when she started in 2021. but with the right support she’s stronger, more confident and now she’s inspiring others. Strength isn’t just about lifting weight, it’s the social aspect. She's met amazing friends and her business has grown from that improved confidence.

Meet Karina: was isolated, going between work and home. A back injury and weight gain made her realise she needed to do something. With regular accountability, check-ins and a plan Karina’s clothes were fitting better and she’s unlocked a confidence that’s rubbed off on Rosie, her daughter.

Where to Start:

Unless you’re saying you don’t want to live the longest, healthiest life I can there's literally no reason NOT to be lifting weights. But if you have doubts I get it, here are some simple tips to help you get started right now: