If you’ve ever said – or even just thought – these words, you’re definitely not alone.
Many women in their 40s, 50s, and beyond know that strength training is important, but somehow it keeps slipping down the list of priorities. Between work, family, and all the other demands of life, it can feel hard to find the time, motivation, or confidence to start.
Let’s take a closer look at what makes strength training so valuable, what often gets in the way, and how to move forward safely and effectively.
Why Strength Training Matters
By now, you’ve probably heard about the benefits of strength training. Here are a few of the key reasons it’s so valuable — and especially important for women in midlife and beyond:
Build and preserve muscle mass – which naturally declines with age.
Support bone density – lowering the risk of osteoporosis and fractures.
Reduce joint pain – when done correctly, strengthening muscles protects joints and doesn’t put them under excessive stress.
Increase confidence and independence – feeling stronger has both physical and emotional benefits.
So yes, the “why” is pretty convincing. But knowing why doesn’t always make it easier to start.
Common Barriers to Getting Started
Even with the best intentions, many women face understandable hurdles when it comes to strength training:
Not knowing where to start – The gym can feel intimidating, especially if you haven’t used weights before.
Time pressures – Between family, work, and other responsibilities, it’s easy to put yourself last.
Fear of injury or aggravating pain – Concerns about sore joints, arthritis, or old injuries often hold people back.
Feeling out of place – Many exercise environments are geared toward younger people or those already fit.
Confusion about what’s effective – With so many fitness trends, it’s easy to feel overwhelmed or misled.
The good news? Once you understand what actually counts as strength training — and what doesn’t — it becomes much easier to focus your efforts.
Common Misconceptions About Strength Training
There’s a lot of confusion about what really builds or maintains strength. Let’s clear a few things up.
1. “I’m doing yoga, Pilates, or walking — so I’m already strength training.”
While these activities are fantastic for flexibility, balance, coordination, and overall health, they typically don’t provide enough resistance to build or preserve muscle mass — especially as we age.
Some forms of Pilates and yoga that use external resistance or focused progressions can help, but most traditional classes don’t load the muscles heavily enough for true strength gains.
2. “I lift light dumbbells or use resistance bands — so that’s enough.”
Light weights and bands can be a great starting point, especially for beginners or during injury recovery.
But over time, your muscles adapt — and unless the resistance gradually increases (known as progressive overload), you’ll stop seeing improvements.
To truly build or maintain strength, the load needs to be heavy enough that you can’t do more than about ten repetitions at a time.
3. “Cardio or HIIT will keep me strong.”
Cardio-based workouts like walking, swimming, or HIIT are excellent for heart and lung health, but they’re not a substitute for dedicated resistance training.
They don’t provide consistent, targeted muscle loading that builds strength and bone density.
4. “I’ll bulk up if I lift heavy.”
This myth has been around for decades. The truth? Unless you’re intentionally training to build muscle mass, it’s very unlikely you’ll “bulk up.”
What you will notice is that everyday activities — like carrying groceries, gardening, or climbing stairs — will feel easier. That sense of strength is a huge confidence boost.
5. “I’m too old to start.”
It’s never too late. Research shows that women well into their 70s and 80s can build strength, improve function, and even increase bone density through appropriately prescribed resistance exercise.
How Manning Physio Can Help You Get Started Safely
If you’re not sure what kind of strength training is right for you, the smartest step is to get professional guidance.
At Manning Physio, our physiotherapists are musculoskeletal experts with a special interest in helping women like you get started safely and confidently.
We can help you:
Assess your current strength, mobility, and any existing injuries.
Design a personalised program that fits your body, goals, and lifestyle.
Teach proper technique to protect your joints and prevent injury.
Help you progress safely with the right type and amount of resistance.
Build your confidence so you can eventually train independently or in a group setting.
There’s no “one-size-fits-all” approach. Strength training can be done:
At the gym or at home
Individually or in small groups
As part of your existing routine or as a structured plan
The most important thing is that your program is progressive, purposeful, and suited to your body.
Final Thoughts
If you’ve been telling yourself, “I know I should be doing strength training…” — consider this your nudge.
Start small, start safely, but most importantly — start intentionally.
With the right guidance from your Manning Physio team, you’ll not only feel stronger but move and live with more ease and energy.
Get started today by booking an appointment with one of our amazing Physiotherapists