6 Reasons Why All Women Should Strength Train

“She is clothed with strength and dignity; she can laugh at the days to come.” — Proverbs 31:25 (NIV)

If you’ve always steered clear of strength training—whether out of fear of getting “bulky,” feeling intimidated by the weight room, or simply believing it wasn’t “your thing”—you’re not alone. Many of us grew up in an era where cardio was queen and lifting weights was seen as something only the guys did.

But here’s the truth: science has changed, and so should our strategies. The reality is that strength training is one of the most powerful things you can do for your body, mind, and spirit, especially in midlife.

As Proverbs 31:17 says, “She sets about her work vigorously; her arms are strong for her tasks.” It’s not just good sounding scripture—it’s practical. In this season of life, strength is not just a fitness goal; it’s a lifestyle of empowerment, vitality, and faith.

Let’s dive into the reasons why every woman—especially those of us navigating menopause—should make strength training a regular part of our routine.

With that said, here are 6 reasons why you should start or for some of you maintain your strength training workouts as a female in midlife!

1. It Transforms Your Physical Health

Midlife brings changes in hormones that can lead to muscle loss, joint discomfort, and a slower metabolism. But strength training flips the script. It helps:

• Build and preserve lean muscle, which we naturally lose as we age

• Improve bone density, reducing the risk of osteoporosis and fractures (especially critical post-menopause)

• Protect your joints by strengthening the muscles around them, enhancing stability and reducing injury

Studies from the North American Menopause Society show that resistance training twice a week can significantly reduce age-related muscle loss and improve bone strength. Think of it as your body’s best long-term health insurance.

2. It Supercharges Your Metabolism

Here’s some good news: muscle burns more calories than fat—even at rest. That means the more muscle you have, the more energy your body uses throughout the day, even when you’re just sitting at your desk or watching TV.

Research published in the Journal of Applied Physiology confirms that strength training improves insulin sensitivity, helping regulate blood sugar and lower the risk of type 2 diabetes, something that becomes increasingly important in midlife.

It’s a metabolism makeover, powered by iron—not restriction.

3. It Builds Functional Strength for Everyday Life

Forget vanity metrics. The real power of strength training? Being able to do the things you love with ease—from carrying groceries, lifting grandbabies, gardening, traveling, to serving in your calling with vitality.

This is called functional strength, and it’s essential for thriving in midlife and beyond. A 2023 study from the American College of Sports Medicine found that women over 40 who strength trained three times a week reported better balance, fewer falls, and greater daily stamina.

Psalm 18:32 reminds us, “It is God who arms me with strength and keeps my way secure.” God gave us the capacity to be strong—we just have to steward it well.

4. It Strengthens Your Mental and Emotional Health

Did you know strength training can boost your brain and mood just as much as your biceps?

Lifting weights increases endorphins—your brain’s feel-good chemicals—and reduces cortisol, your stress hormone. It’s been shown to:

• Lower anxiety and depression symptoms

• Improve memory and focus

• Boost confidence and body image

• Help with emotional resilience and sleep quality

According to a 2022 review in JAMA Psychiatry, resistance training is just as effective as aerobic exercise for reducing symptoms of depression. Strength training becomes a spiritual act of self-care—a way to quiet your mind, move your body, and connect with God in stillness.

5. It Offers Long-Term Protection and Longevity

If you’re planning to age with grace, independence, and strength—this is your secret weapon.

Studies show that women who strength train regularly reduce their risk of heart disease, type 2 diabetes, and some cancers. It also helps maintain mobility and independence well into your 70s, 80s, and beyond.

As Isaiah 40:31 reminds us, “But those who hope in the Lord will renew their strength. They will soar on wings like eagles…”

When you train your body, you’re not just preparing for the next 5 pounds—you’re investing in the next 5 decades.

6. It Balances Your Hormones Naturally

In the whirlwind of hormonal changes during menopause, strength training is a steadying force.

It supports the regulation of key hormones like:

• Cortisol (stress)

• Insulin (blood sugar and fat storage)

• Growth hormone (muscle repair and fat metabolism)

Plus, research shows that strength training can help alleviate menopausal symptoms like hot flashes, mood swings, and sleep disturbances.

It’s one of the most underutilized tools in your hormone-balancing toolkit—and it’s completely natural.

Moving Forward: This is About Stewardship, Not Perfection

You weren’t created to shrink, you were created to stand strong in your calling, to live fully, and to serve with power and grace.

Strength training isn’t just a workout; it’s a worship act of honoring the temple God gave you (1 Corinthians 6:19-20). It’s about showing up, week by week, and choosing progress over perfection.

So, pick up those weights. Walk confidently into that gym. Start with body weight exercises if you need to. Just start.

Because strength isn’t just a look—it’s a lifestyle.

Want to Get Started?

If you’re ready to explore strength training in a safe, hormone-supportive, midlife-friendly way, stay tuned for upcoming workshops and workouts from ProAge Collective. I got your back—and your biceps!

You are never too old—and it’s never too late—to be strong. It’s time to prioritize your health. It’s prime time, time for you to thrive!

For additional health and wellness tips and resources for high achieving, menopausal, midlife women subscribe to the ProAge Collective email list at ProAge Collective.

ProAge Collective is a health and wellness company dedicated to empowering high-achieving, women during menopause through science-backed nutrition and holistic lifestyle strategies. Our goal is to help women redefine their prime, improve their health without compromise, balance their hormones, optimize their well-being, and embrace aging with confidence and vitality. ProAge Collective delivers its expertise through digital learning experiences, in-person workshops and presentations, and interactive educational/informational products.