by louise hurley, MumSafeTM TRAINER OF THE YEAR 2022
Have you ever felt that lifting weights isn’t really your thing? Or maybe you’re concerned about your body becoming bigger or bulky if you lift weights too often? (you won’t get bulky, just an FYI). Have you always thought that you’re too old to lift weights or just not strong enough? If so, step away from those 1kg dumbbells and read on…
After age 30, women can lose approximately 8 percent of their muscle mass per decade. As estrogen drops through perimenopause and menopause, it becomes harder (but never impossible) to build muscle. That means by age 60 and beyond, a woman could potentially lose nearly a quarter of the muscle mass she had in her thirties if she doesn’t strength train. Lifting weights regularly can slow down this muscle loss.
Think of it like putting money into a bank account for when you’re older. The best time to start paying into this muscle account was in your twenties, but if you don’t have a time machine, the next best time to start is now, no matter how old you are.
Building strength isn’t just about physical change but also gaining confidence, improving technique, and finding a routine that suits you. Here’s a brief guide to help you stay consistent, focused, and patient as you progress.
Be Patient and Kind to Yourself
Starting a new strength journey can feel intimidating, but there’s no pressure to get it right immediately. Lifting takes time, patience, and practice, so set realistic expectations, show up consistently, and keep doing your best. Don’t set a strict “goal body” in mind because muscle gain and physical changes are highly individual and depend on genetics, among other factors. Focus on becoming stronger in your unique way, and the rest will follow. Early on, you’ll feel improvements in strength and endurance before you start to see them. Don’t let a lack of immediate visual results in the first few months discourage you; every step is progress, even if it’s invisible at first.
Learn and Prioritise Good Technique
Good technique isn’t just about injury prevention – it’s the foundation of effective lifting. Proper form helps activate the right muscles, promotes strength gains, and keeps you injury–free. If you’re ever uncertain, consult a coach or find instructional videos. Technique is your secret weapon in lifting!
Start with 2+ Lifting Sessions Per Week
Aim for at least two strength – focused sessions per week, but be realistic about what works for you. Quality matters more than quantity. Don’t stress if you can’t fit in more; consistency with a manageable routine is key.
Expect Some Soreness in the early days
Especially when lifting is new, delayed onset muscle soreness (DOMS) is normal. When you try new exercises or increase weight, your muscles may feel sore as they adapt. It’s just one response to change. Rest assured, the soreness will lessen over time as your body gets used to the movements. However, don’t rely on soreness as a marker of a “good workout.” After a few weeks of lifting you may not feel sore the following day, and that’s ok, it doesn’t mean you didn’t work hard enough.
Look for Signs of Progress
Keep a note or diary of what weight you lift and how many repetitions (reps) you did. One sign of progress is being able to lift more weight or perform additional reps with the same weight. For instance, you might one week be able to lift a barbell for 8 reps whereas a few weeks prior you could only lift that same weight for 5 reps. These are excellent indicators that you’re getting stronger. Keep an eye out for these moments and keep a record –they’ll keep you motivated!
To Build Muscle and Strong Bones You Need to Lift Heavy
What feels “heavy” is different for everyone. As a rough guide, if you can finish all your reps without feeling challenged, it’s probably time to increase the weight you’re lifting. A general guideline is to aim for a weight that makes the last few reps feel difficult but manageable with good technique.
Resistance training with weights is not just for gym bros, athletes or lean muscular people that look like they train everyday – lifting weights should be part of everyone’s life if they want to take care of their health. You don’t need to give up Pilates, yoga, running or other non–weight lifting activities though. Just like a balanced diet, it’s important to add variety in your physical activity. Try to add in two lifting sessions a week alongside the other activities you love.
Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post–baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com