Why Structured Strength Training Is a Game Changer for Women 35+

At EMP Performance, we work with countless women over 35 who juggle careers, kids, stress, and limited time often putting their own health and strength last. But what many don't realise is that real, structured strength training is one of the most powerful things women can do for their bodies, especially as they move through their 30s and 40s.

It’s not about lifting the heaviest weights in the gym. It’s about consistency, progressive overload, and following a professionally designed program. Let’s break down why strength training is a non-negotiable for women 35+ and the science behind it.

1. Hormonal Health & Perimenopause Support

After 35, estrogen and progesterone levels begin to fluctuate. This natural transition toward perimenopause and menopause can result in:

• Decreased muscle mass

• Increased fat storage (especially around the belly)

• Poorer insulin sensitivity

• Mood swings, anxiety, and sleep disruption

Strength training is a direct antidote to these changes.

• It helps regulate insulin sensitivity and reduce abdominal fat, even without massive dietary changes.

• It stimulates the production of growth hormone and testosterone, which naturally decline with age but play key roles in lean muscle development and metabolism.

• It improves serotonin and dopamine balance, both vital for mood and emotional regulation.

🔍 Research Insight:A 2022 review published in Menopause found that resistance training 2–3 times per week led to improvements in body composition, bone mineral density, and insulin sensitivity in perimenopausal and postmenopausal women (Watson et al., 2022).

2. Increased Lean Muscle & Fat Loss

Muscle tissue naturally declines by about 3–8% per decade after age 30 if we don’t actively train against it. This leads to:

• A slower metabolism

• Increased fat gain

• Decreased strength and daily function

Structured strength training reverses muscle loss, improves resting metabolic rate, and makes your body more efficient at burning fat, even when you're not training.

It’s not about 'bulking up’ it’s about sculpting, toning, and building metabolic resilience.

3. Bone Health and Osteoporosis Prevention

One in two women over 50 will break a bone due to osteoporosis. That risk begins developing long before.

Strength training puts healthy stress on the bones, stimulating the body to build new bone tissue especially in critical areas like the hips, spine, and wrists.

🔍 Research Insight: According to the Journal of Bone and Mineral Research, high-intensity resistance training performed twice weekly significantly improved bone density in postmenopausal women (Watson et al., 2018).

4. Improved Mental Health and Stress Resilience

Women in their 30s and 40s often report high stress levels from work-life-family demands. Resistance training helps here too:

• Reduces cortisol (stress hormone)

• Improves sleep quality

• Boosts energy and self-confidence

• Reduces symptoms of depression and anxiety

The act of lifting heavy things progressively and consistently creates a mindset shift that carries over into all areas of life.

5. Better Function, Fewer Injuries

As we age, staying strong means:

• Keeping up with your kids (or grandkids!)

• Reducing joint pain

• Maintaining good posture and mobility

• Preventing injury and falls

Strength training isn’t just about aesthetics it’s functional. It helps you move better, feel better, and stay independent longer.

So What Should Strength Training Look Like?

It should be:

• Structured: following a progressive plan, not random classes or exercises

• Supervised: coached technique = better results and injury prevention

• Balanced: full-body training 2–3x/week with attention to recovery, mobility, and proper nutrition

At EMP, our programs are specifically tailored to meet women where they’re at, with:

✔️ Expert guidance

✔️ Individual support

✔️ A community of like-minded people

✔️ A clear path forward

Final Word

You don’t need to be 25 or already fit to benefit from strength training. In fact, your 30s and 40s are the most important time to begin.

If you’re ready to start prioritizing your health, hormones, and long-term strength, we’re here to help.

👉 Book your free consult today and let’s get you lifting, living, and thriving.

Contact us | Gym Northern Beaches | Emp Performance

References:

• Watson, S. L. et al. (2022). The benefits of resistance training in perimenopausal women: A systematic review. Menopause.

• Watson, S. L. et al. (2018). Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low bone mass. Journal of Bone and Mineral Research, 33(2), 211–220.