Why Women Over 40 Need to Lift Weights — More Than Ever
By Dr. Gemma | Doctorium GP
If you're a woman in your 40s or 50s, and you're starting to feel tired, achy, inflamed, and just not quite yourself — you're not alone. And no, it's not just age.
It's biology.
As oestrogen declines in perimenopause and menopause, your body changes in very real, very physical ways. Your bones start to lose density. Your cartilage and tendons become less elastic. Inflammation rises. You might feel stiffer, weaker, more prone to injury or joint pain and yet the advice you're often given is…
“Just stay active. Try yoga. Go for a walk. Do some Pilates.”
And while all movement is beneficial, it's not all equal.
✨ Strength Training Isn't a Trend. It's a Prescription.
You may have noticed your social media feed filling up with young women deadlifting in crop tops and perfect form. Strength training has become aspirational, even trendy.
But here's the truth:
It's midlife women who need it the most.
Lifting weights isn't just about looking fit. It's about maintaining:
Bone density (especially post-menopause when the risk of osteoporosis skyrockets)
Joint function and flexibility
Lean muscle mass, which declines naturally with age
Balance and fall prevention
Metabolic health — improving insulin sensitivity, reducing visceral fat, and supporting better sleep
? The Oestrogen Connection
Your bones, joints, tendons, and even your brain contain oestrogen receptors. As levels fall, these systems are affected — often subtly at first, but increasingly over time.
Symptoms like:
Plantar fasciitis
Knee stiffness
Low back pain
Muscle loss
Fat redistribution (hello midsection)
...aren't random. They're hormonal. And they respond incredibly well to resistance training, particularly progressive overload using weights.
? “But I Don't Want to Bulk Up…”
Let's get one thing clear:
Women in midlife do not bulk up by accident. Building visible muscle takes years of focused effort, heavy loads, and specific nutrition.
What lifting will do:
Strengthen your core
Support your joints
Improve posture and balance
Reduce inflammation
Boost confidence
Help clothes fit better
So instead of shrinking yourself to fit into smaller jeans or avoid “getting bulky,” think about expanding your strength, mobility, and capability.
? The Real Reason Many Women Don't Start
Most women know they should lift weights. But they feel:
Intimidated by gyms
Unsure where to start
Frustrated by joint pain or fatigue
Too busy juggling careers, families, and midlife chaos
So they opt for gentler options: Pilates, stretchy bands, barre, body pump. And while these absolutely have value, they don't apply enough mechanical load to stimulate bone growth or meaningful strength gains.
? The Hugo Boss Jacket Moment
I've lost count of the women who tell me:
“I finally found the perfect jacket. But I didn't buy it because I didn't want to size up.”
That moment, standing in a changing room, holding back from buying something you love, isn't about vanity. It's about self-worth.
About loss of identity.
About shrinking, physically and emotionally.
Lifting weights helps reverse that trajectory. It's one of the few interventions that gives more back than it takes.
? What Strength Looks Like in Midlife
You don't have to deadlift 100kg or join a CrossFit box.
Strength training for midlife women should be:
Accessible
Personalised
Safe for your joints
Adapted to your health history and hormonal status
At Doctorium GP, this is exactly what we help women with a tailored approach to long-term health, strength, and confidence.
? Ready to Start?
If you're curious, intimidated, or just tired of feeling tired, we're here to help.
Book an appointment to talk about:
Hormonal changes and how they affect your musculoskeletal system
Safe strength training for your stage of life
Nutrition and supplementation for bone and muscle
How to deal with pain, plantar fasciitis, or joint stiffness without giving up
?Visit: www.doctoriumgp.com
Or DM me on Instagram @dr_gemma_lewis I'd love to hear from you.
