Midlife Women Need to Lift. Most Don’t.

The years women need strength most are the years they’re least likely to do it. Here’s what the science says and what to do about it.

Hey Friends! I'm excited to bring you this special edition of Athletic Aging where I team up with Dr. Heather Hausenblas, author of the substack publication "Wellness Discovery" to discuss the barriers for women to training with weights and resources for overcoming these barriers. Enjoy! -Dr. Carla

Picture a typical gym on a Tuesday morning. Every cardio machine taken — treadmills, ellipticals, bikes — almost all by women, logging miles at a steady, determined pace.

The weight room: different story. Mostly men.

The numbers confirm it. Only 27% of women in the U.S. meet the guideline for strength training — two days a week of lifting or resistance work. For men, it’s 35%. Not great either, but better.

It gets worse with age. Among women 18–44, about 34% hit the mark. Ages 45–64, that drops to 24%. Women 65 and older: 17%.

That’s backwards.

The years women need strength most — for bones, joints, balance, metabolism, independence — are the exact years they’re least likely to do it.

Why women avoid the weight room

It’s not desire.

In a recent study, 87% of women aged 40–60 said they wanted to strength train for bone health. 72% were open to lifting heavy.

It’s the environment.

They feel watched, talked down to, out of place. Unfeminine. Unqualified. So they stay on the treadmill.

What the science says

In 2025, researchers reviewed dozens of resistance-training programs for postmenopausal women. The findings were boring in the best way.

Strength training builds muscle, improves body composition, and preserves independence. The typical program wasn’t fancy — three sets, eight to ten reps, moderate-to-heavy loads. Leg press, chest press, rows, squats.

Not pink dumbbells. Not “toning.” Actual strength.

The “bulky” myth

Let’s kill this quickly. Women don’t have enough testosterone to get bulky from lifting. Building that kind of mass — on anyone — requires dedicated training, a caloric surplus, and often pharmaceutical help.

Women who lift actually get stronger, leaner, and more confident. Among older women who strength train, 90% report being satisfied with their bodies.

That’s not a small number.

What works

1. Lift heavy enough to feel it. This is the whole game. If the weight isn’t challenging, it isn’t doing much.

2. Eat like someone who trains. Muscle needs protein, carbs, and creatine.

3. Don’t do it alone. Women stick with strength training when they have support, coaching, and community. Isolation is where programs go to die.

Where to start

The simplest entry point: a 6–8 week program with a trainer at a local gym. Learn the basics — squats, deadlifts, presses. Build confidence with load and form.

If that feels like too much, or cost or convenience is a factor, solid online options exist:

• Keys to Empowering Women in the Weight Room (Athletic Aging Archives)

• Athletic Aging Weekly Workout Series

• Empower by Dottir

The bottom line

Midlife doesn’t require women to become fragile. It requires them to become strong.

The science is clear: strength training isn’t optional.

It’s how we age on our feet.

Heather and Carla

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