5 strength training myths women over 40 need to stop believing

If you’re a woman in your 40s or 50s you may have been told that you need to start strength training.

But, if you haven’t done any strength work before you might not know exactly where to start. And you may have heard some myths around strength training that might be putting you off from starting.

So let’s go ahead and bust those strength training myths that are often said to women.

 

Myth 1 “Strength training will make me bulky”

Building muscle in your 40s and 50s doesn’t happen overnight. In fact, it doesn’t happen overnight for anyone!

But this is even more true for women. During your 40s and 50s, your oestrogen and testosterone levels (yes, women also have testosterone!) start to fall. Which means you have to put a huge amount of intentional effort in order to get bulky.

What strength training will do is help to maintain your existing muscle and increase your strength. This in turn will help you to move and feel better, and find out just how strong and capable your body is.

 

Myth 2 “I need to train for hours in the gym”

Most women in their 40s and 50s have enough going on without having to spend hours working out at the gym.

But thankfully, you can build strength with effective, targeted exercises that can be done in the gym or at home in 20 to 30 minutes.

Following a progressive training programme, or booking yourself on to my Strong online strength class for women, will make sure that you are focused and targeted. And you don’t need to spend a lot of time at the gym (unless you really want to).

As long as you are consistent with your workouts, and make sure that you keep feeling challenged, you will see improvements.

 

Myth 3 “I can’t strength train with a prolapse/ after a hysterectomy/ with pelvic floor concerns”

If you have pelvic floor concerns, or have had a hysterectomy, or have experienced a prolapse, you may have been told not to lift anything heavy. Often without being told exactly what “heavy” means.

Which isn’t really helpful, because we often have to lift heavy things in everyday life. Hello heavy shopping bags!

What is important is that you learn to control the pressure when lifting. Which means using your breath, reconnecting with your pelvic floor and getting your core and glute muscles strong.

Doing this will mean you will be able to strength train in a way that suits you and keep challenging yourself.

 

Myth 4 “Strength training isn’t safe for my joints”

If you have joint pain, a bad back or a joint condition, you may be worried that strength training will exacerbate your pain and discomfort.

But building and maintaining your muscles will help you better manage any pain. And it will help you to move more freely and make everyday activities feel less daunting.

What is key is that your training is tailored to you and your conditions. That maybe you don’t do barbell back squats if you have a bad back, or that you don’t train during a RA flare up.

A tailored, personalised approach is key to make sure you get all the benefits of strength training whilst being mindful of your health conditions.

 

Myth 5 “I’m too old to start strength training”

I think you know what I’m going to say… it’s never too late to start.

And in fact starting strength training in your 40s or 50s is one of the smartest things you can do.

Strength training is one of the best things to do for your bone density, your joints, and your long-term health. It will keep you strong, keep you mobile and keep you independent as you get older.

What’s not to love!?

 

Time to train smarter, not harder

There are so many myths out there that can hold you back from starting strength training.

But here’s the truth. Strength training isn’t just about building muscle, it’s about feeling energised, confident, and capable. Not just for today, but for your long-term health and independence.

It’s never too late to start, and you don’t have to figure it out alone.

Contact me to book your free personalised health chat. And let’s talk about how to get you started – safely, effectively, and in a way that fits your life.

Strength training is for all women – at every age and every stage.

Whether you’re managing a long-term health condition, have pelvic floor concerns, or want to get stronger to support your running,  I’m here to help.