By Coach Shellie Wingate | Strength & Health Coach for Women 40+
No, it's not too late to start strength training after 50. In fact, starting now may be one of the best things you can do for your long-term health.
And that goes for women in their 60s, 70s, and beyond, too.
Maybe you haven't exercised regularly in years. Maybe you've always preferred walking, gardening, or just about anything that doesn't involve dumbbells.
Or maybe you've been thinking about strength training but feel intimidated because you don't know where to start.
I've worked with women who genuinely don't enjoy exercise. Not everyone gets excited about a new workout program, and that's okay.
You don't have to love exercise to benefit from it.
And you certainly don't have to be in shape before you begin.
Yes!
Your body doesn't suddenly lose the ability to build muscle when you turn 50.
While muscle mass and strength tend to decline with age, research shows that older adults can improve both through resistance training.
In fact, a systematic review and meta-analysis of studies involving very elderly adults found that resistance training improved muscle strength and muscle size, including among people in their 80s.
Think about that for a moment.
If people in their 80s can get stronger, there's no reason to assume you've missed your opportunity because you're 52, 58, or 65.
Of course, your starting point matters. So do your health, training experience, and individual circumstances.
But your age alone isn't a reason to stay away from strength training.
As we get older, we tend to lose muscle mass and strength unless we take steps to maintain them.
For women, the menopause transition can bring additional changes in body composition. Some women notice increased abdominal fat, changes in muscle mass, or differences in how their bodies respond to exercise.
That doesn't mean menopause has made your body impossible to work with.
It means paying attention to muscle strength, physical activity, nutrition, and recovery becomes increasingly worthwhile.
Strength training can help support:
Everyday strength: Carrying groceries, lifting laundry baskets, moving furniture, and picking up grandchildren.
Muscle maintenance: Preserving and building muscle as you age.
Bone health: Providing the mechanical loading that helps support bone strength.
Balance and physical function: Building the strength needed for everyday movement.
Independence: Maintaining the ability to do the things you enjoy.
And there's another benefit that doesn't always get enough attention.
Confidence.
There's something pretty satisfying about lifting a weight that used to feel heavy or realizing you can get up from the floor more easily than you could a few months ago.
Those improvements matter, even if the number on the scale never changes.
Then you're a beginner. That's all.
You don't need a fitness background or a collection of expensive equipment.
You just need an appropriate starting point.
One of the mistakes I see women make is assuming they should immediately follow the same workouts as someone who's been strength training for years.
But exercise is a skill.
You learn the movements, practice them, and gradually become more comfortable.
For example, you might begin with a chair squat before progressing to a goblet squat.
Or start with a wall push-up before trying an incline push-up.
Neither is a lesser version of exercise. They're simply different levels of challenge.
The right exercise is one that challenges you appropriately at your current level.
And that level will change as you get stronger.
You don't need a complicated program to begin.
Here's a simple approach.
The CDC recommends muscle-strengthening activities at least twice a week.
For beginners, two nonconsecutive days can provide a manageable starting schedule and time to recover between workouts.
If you'd like to understand why two sessions can be effective, read my article Is Strength Training Twice a Week Enough After 40?
Choose exercises that train your major muscle groups.
For example:
Chair squats for your legs.
Dumbbell Romanian deadlifts for your hips and hamstrings.
Wall or incline push-ups for your upper body.
Resistance-band rows for your back.
Farmer's carries for your grip and core.
You might start with one set of 8–12 repetitions of each movement, adjusting the repetitions and resistance to your ability.
As you become more comfortable, gradually increase the challenge.
You don't need to start heavy.
But you also don't have to use tiny weights forever.
Choose a resistance that allows you to perform the movement with good control while making the last few repetitions feel somewhat challenging.
If every repetition feels effortless, you may be ready for more resistance.
If you can't control the movement, reduce the challenge.
You might feel awkward at first.
You might need to watch an exercise demonstration several times.
You might discover that one side of your body feels stronger than the other.
That's normal.
You don't need to perform every exercise perfectly on day one. You need to learn how to perform it safely and keep practicing.
Some muscle soreness can happen when you begin a new activity, but soreness isn't required for progress.
Sleep, adequate nutrition, and recovery time all help support your training.
If you have osteoporosis, significant joint problems, a recent injury, or a medical condition that affects exercise safety, ask an appropriate healthcare professional about any modifications you may need.
This is something I think we need to talk about more.
Not everyone enjoys working out.
I've coached women who would rather do yardwork, clean the house, or tackle almost any other project than exercise.
And I understand that.
We hear so much about finding workouts we love, but sometimes the better starting point is finding something we're willing to do.
Maybe you don't love squats, but you appreciate being able to get out of a chair more easily.
Maybe dumbbells aren't particularly exciting, but being able to lift your suitcase into the car without help feels pretty good.
You can value what exercise does for you without loving every minute of it.
And sometimes, as you become more confident and notice progress, the experience gets more enjoyable.
But enjoying it isn't a requirement for getting started.
For most women, appropriately designed strength training is safe and beneficial.
The key is choosing exercises and resistance levels suited to your abilities, progressing gradually, and modifying movements when needed.
Certain health conditions or injuries may require additional guidance.
Absolutely.
Bodyweight exercises, resistance bands, and dumbbells can provide plenty of options for an effective home workout.
You don't need a gym membership to begin.
Some improvements in strength can happen within the first several weeks of consistent training, although the timeline varies.
Visible changes in muscle size often take longer.
And don't overlook other signs of progress, such as better movement control, improved confidence, or everyday tasks feeling easier.
I want you to stop thinking that strength training is something you should have started 20 years ago.
Maybe you wish you had.
But you can't change when you started.
You can decide what you do next.
Start with a couple of manageable workouts. Learn the movements. Build your confidence. Gradually challenge yourself.
And remember, you don't have to become someone who lives for the gym.
You can simply become someone who takes care of her strength.
You're not too old to start. You're just starting from where you are.
I created StrongHer for Life to help women 40+ build strength and healthier habits without extreme workout schedules or unrealistic expectations.
The program includes beginner-friendly exercise options, structured strength workouts, and coaching support to help you progress at your own pace.
You don't need to be in shape before you begin.
Learn More About StrongHer for Life
Coach Shellie Wingate is a certified health coach, personal trainer, and menopause specialist who helps women 40+ build strength and healthier habits without extreme diets or unrealistic workout schedules.
Through her StrongHer for Life coaching program, she combines evidence-based coaching with practical strategies that fit real life.
Centers for Disease Control and Prevention. Adult Physical Activity: An Overview. View guidelines
Centers for Disease Control and Prevention. Older Adult Activity: An Overview. View guidelines
Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. (2020). View research