Strength Training for Midlife Women

If you've noticed bits and bobs about strength training, weights, muscle strength and bone density popping up everywhere recently, you're not imagining it. From newspaper health pages to podcasts to your doctor's waiting room, everyone seems to be talking about lifting light weights, resistance bands and "building muscle" in midlife.

It can all feel a bit much, and then we worry that maybe we're missing out. Is this just the latest fitness trend? What does strength training actually involve? And is it really for women in their 50s, 60s and beyond, is it just for young people in gyms, or people who used to go to the gym?

The short answer - strength training is one of the most valuable things you can do for your body as you get older. And it's far gentler, simpler and more achievable than you might think. And way less scary.

What is strength and resistance training?

Strength training (also called resistance training or weight training) simply means moving your muscles against some sort of resistance. And this is what makes them stronger (and longer). In the simplest of explanations, resistance creates tiny tears in the muscle fibres, which then repair and grow back stronger. Without resistance, the muscles don't get to do this. I like to think of it as giving the muscles something to 'do,' a sort of 'play.'

That resistance can come from:

• Your own body weight, such as sit-to-stands from a chair, squats, lunges or wall press-ups

• Light hand weights, even a couple of tins of beans to start with

• Resistance bands, which are cheap, light and easy to use at home

• Everyday life, like carrying heavy shopping or digging in the garden

It doesn't mean heavy barbells, sweaty gyms or anyone shouting at you. The NHS guidelines for older adults even list yoga, pilates and tai chi alongside weights and resistance bands as ways to strengthen your muscles. The key, according to the NHS, is to work until your muscles need a short rest before you go again. The point at which the muscles start to feel fatigued is where you want to get to!

Why strength training matters for women in midlife and beyond

From our late 30s, we start to lose muscle a little each year. According to BBC Science Focus, it's around 0.5 to 1% of our muscle mass annually, and strength drops even faster than that. It sounds small, but over the decades it adds up. The good news? Strength training can slow this down and even reverse it.

Here's what it can do for you:

Stronger bones after menopause

As oestrogen falls during perimenopause, menopause and well into post-menopause, women can lose bone density quite quickly, which increases the risk of osteoporosis. The NHS says that weight-bearing and resistance exercise are particularly important for improving bone density, because the pull of your muscles on your bones helps them stay strong. Think of it as giving your bones 'play' as well!

One study reported by BBC Science Focus, the LIFTMOR trial, found that women in their 60s with low bone mass who did supervised strength training twice a week improved bone density in their spine and hips.

Better balance and fewer falls

Stronger legs and a steadier body help you catch yourself if you wobble. The NHS guidelines for older adults say that if you've fallen or are worried about falling, strength, balance and flexibility exercises will help you feel stronger and more confident on your feet. And stronger bones mean a fall is less likely to become a fracture.

Staying independent

Strength is what lets you carry the shopping, get up off the floor, lift a grandchild, climb the stairs and garden for an afternoon. Keeping it is one of the best ways to keep living life on your own terms. I heard an interesting concept on a podcast a few years ago that mentioned the idea of a 'Centenarian Decathlon.' It's a longevity framework created by Dr Peter Attia, and is essentially this - what would you like to be able to do on your 100th birthday? It's a wild thought - but would you like to be able to climb the stairs, reach to a tall cupboard, carry the shopping from the car in your 90s? Of course you would, so if we want to be able to do that in our 90s, we need to be able to do a lot more than that in our 40s, 50s, 60s, 70s and 80s!

Heart, blood sugar, mood and sleep

Muscle helps your body manage blood sugar after meals, and regular strength work supports heart health. Many people also find it lifts their mood, sharpens their focus and helps them sleep better. Really it's a win-win all round!

You don't need two hours in the gym every day

This is the bit we love telling people. Strength training doesn't have to take over your life, take a long time, and if you've never set foot in a gym, you don't have to now!

The NHS recommends that adults aged 65 and over do activities that improve strength, balance and flexibility on at least two days a week. And according to BBC Science Focus, the benefits of strength training level off at around two hours a week in total, so there's really no need to overdo it.

Try "exercise snacks"

If even a full class feels like a lot to start with, you might like the idea of exercise snacks. These are short bursts of activity, just a few minutes at a time, that you sprinkle through your day.

The BBC's Trust Me I'm a Doctor featured research from the University of Bath where adults aged 65 to 80 did just five minutes of simple home exercises, twice a day, for four weeks. The results were impressive, they could do 30% more sit-to-stands in a minute, and their thigh muscles grew by 2%. The show's GP, Dr Zoe Williams, was so impressed she planned to recommend sit-to-stands to her older patients.

The exercises they used were really simple:

• Sit-to-stand from a chair

• Marching on the spot

• Seated knee extensions

• Standing knee bends

• Calf raises (rising up onto your toes)

BBC Science Focus has also covered newer studies showing that a few snack-sized bursts of activity each day can help you stay healthier for longer.

Some easy ways to snack on strength:

• Do ten sit-to-stands while the kettle boils

• Rise up onto your toes while you brush your teeth (apparently, this one apparently also stops you needing a wee. Helpful if you're out and about and bursting for the loo!)

• Do a few wall press-ups before you sit down for lunch

• Take the stairs a little more purposefully (faster!)

Why strength and yoga make such a good pair (and how we can help!)

Yoga already builds strength. Many of the poses we do in yoga work with your body weight, for example a warrior pose works the muscles in your legs and bottom, lowering slowly through a plank works your shoulders and your core, and balancing on one leg strengthens your legs, hips, pelvis and middle! This is why the NHS includes yoga in its list of muscle-strengthening activities.

Adding a little extra resistance, such as light weights or bands, takes that further and gives your bones the extra load they need to stay strong. Yoga then brings everything else - flexibility, balance, breath, a calmer mind and time to notice how your body feels. It adds a little softness and that mindfulness we all crave, and let's be honest, could really use!

Together, they give you the best of both worlds - a body that's strong, supple and steady, and a mind that's calmer, less anxious and more relaxed. You can read a little bit more about yoga and weights here.

If you've got this far down the article, it might be a good time to introduce what we do here at The Frog Project. We're an online yoga community of (mostly) women, from their 40s and into their 80s, and we all want to feel better in body and mind. And strength, flexibility, mobility, confidence, less worry and more calm are all benefits that we all feel every day. Earlier this year, we added two Strength (combining yoga and light weights) classes a week to our weekly schedule of 20+ live yoga classes every week. They're online, so you can join us from the comfort of your own home. The teachers are lovely (and Carrie, that's me, and Yulia are the Strength teachers). They will welcome you with a big smile, and support you as you get to grips with the moves. The classes are just 30 mins and include a lovely cool down at the end, so you leave the class feeling relaxed and ready to move back into your day.

Is it safe to start strength training in your 50s, 60s or 70s?

Yes, and it's never too late. BBC Science Focus has a study where people in their 90s living in a nursing home did eight weeks of strength training. Their strength almost tripled and their walking speed rose by half.

A few tips to start well:

• Start light. Your own body weight is plenty to begin with. You can add weights or bands later.

• Go slowly. Slow, controlled movements build strength and help you keep good form.

• Work to "pleasantly tired". The NHS suggests working until your muscles need a short rest before you repeat the move.

• Listen to your body. Muscle effort is good; sharp pain is not.

• Check with your GP first if you haven't exercised for a while, or if you have a health condition such as osteoporosis. The NHS recommends this too.

• Learn with a teacher. A good class will show you how to move safely and offer options for every level (keep reading for more on this).

What our members say

Like I mentioned, we introduced two Strength classes a week back in April, and the feedback has been more than we could have ever imagined:

"The twice weekly strength and yoga classes have helped me feel physically stronger, mentally stronger and somehow more confident too." - Heather

"I just got an urge to do some strength stuff, so I redid Thursday's strength class (from memory!) and I really enjoyed it. Jeez, my legs now! So, a win I feel! And it did quieten the mind too." - Kate

Try our Strength classes free for 15 days

Curious to give it a go? Join our 15-day free trial and you'll get:

• Access to our two live Strength classes each week

• A selection of Strength video classes to practise whenever suits you

• A real feel for how strength and yoga work together

• And you'll also get access to our other 20+ live classes a week (everything from chair yoga, to classic yoga, to deep relaxation and even meditation)

Every class is friendly and welcoming, with options so you can work at a level that feels right for your body.

Start your 15-day free trial - it takes 2 mins to sign up. No card or commitment needed.

If you'd like a sneak peek, this is a recording of one of our 30 minute Strength classes. Practice along and see what you think! For this specific class you don't need any special equipment and can do all the moves with just your body weight. But if you'd like to use a light weight go ahead, or even a couple of tins of beans or bottles of water. Enjoy!

Frequently asked questions

How often should women over 60 do strength training?

The NHS recommends strength, balance and flexibility activities on at least two days a week for adults aged 65 and over. Two classes a week is a great place to start.

Will weight training make me bulky?

No. Gentle strength training helps you keep the muscle you naturally lose with age. It makes you stronger and steadier, not bulky.

Can strength training help with osteoporosis?

The NHS says weight-bearing and resistance exercise are particularly important for bone density and helping prevent osteoporosis. If you've already been diagnosed, speak to your GP first.

Do I need to go to a gym?

Not at all. You can build strength at home with your own body weight, a chair, a wall, light weights or resistance bands, or join an online class.

Is yoga a form of strength training?

Yes. The NHS lists yoga as a muscle-strengthening activity. Adding light weights or bands to your yoga practice gives your muscles and bones an extra boost. Check out our Strength classes too or the video above!