{"id":8845,"date":"2025-02-06T01:07:42","date_gmt":"2025-02-05T14:07:42","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=8845"},"modified":"2025-01-17T01:15:04","modified_gmt":"2025-01-16T14:15:04","slug":"strength-training-women-after-30-muscle-bone-health","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/strength-training-women-after-30-muscle-bone-health\/","title":{"rendered":"The Benefits of Strength Training for Women: Why Lifting Weights is Essential After 30"},"content":{"rendered":"\n

by louise hurley, MumSafeTM TRAINER OF THE YEAR 2022<\/strong><\/p>\n\n\n\n

Have you ever felt that lifting weights isn\u2019t really your thing? Or maybe you\u2019re concerned about your body becoming bigger or bulky if you lift weights too often? (you won\u2019t get bulky, just an FYI). Have you always thought that you\u2019re too old to lift weights or just not strong enough? If so, step away from those 1kg dumbbells and read on\u2026<\/p>\n\n\n\n

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\u2019t strength train. Lifting weights regularly can slow down this muscle loss.<\/p>\n\n\n\n

Think of it like putting money into a bank account for when you\u2019re older. The best time to start paying into this muscle account was in your twenties, but if you don\u2019t have a time machine, the next best time to start is now, no matter how old you are.<\/p>\n\n\n\n

Building strength isn\u2019t just about physical change but also gaining confidence, improving technique, and finding a routine that suits you. Here\u2019s a brief guide to help you stay consistent, focused, and patient as you progress.<\/p>\n\n\n\n

Be Patient and Kind to Yourself
<\/strong>Starting a new strength journey can feel intimidating, but there\u2019s 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\u2019t set a strict \u201cgoal body\u201d 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\u2019ll feel improvements in strength and endurance before you start to see them. Don\u2019t let a lack of immediate visual results in the first few months discourage you; every step is progress, even if it\u2019s invisible at first.<\/p>\n\n\n\n

Learn and Prioritise Good Technique
<\/strong>Good technique isn\u2019t just about injury prevention \u2013 it\u2019s the foundation of effective lifting. Proper form helps activate the right muscles, promotes strength gains, and keeps you injury\u2013free. If you\u2019re ever uncertain, consult a coach or find instructional videos. Technique is your secret weapon in lifting!<\/p>\n\n\n\n

Start with 2+ Lifting Sessions Per Week
<\/strong>Aim for at least two strength \u2013 focused sessions per week, but be realistic about what works for you. Quality matters more than quantity. Don\u2019t stress if you can\u2019t fit in more; consistency with a manageable routine is key.<\/p>\n\n\n\n

Expect Some Soreness in the early days
<\/strong>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\u2019s just one response to change. Rest assured, the soreness will lessen over time as your body gets used to the movements. However, don\u2019t rely on soreness as a marker of a \u201cgood workout.\u201d After a few weeks of lifting you may not feel sore the following day, and that\u2019s ok, it doesn\u2019t mean you didn\u2019t work hard enough.<\/p>\n\n\n\n

Look for Signs of Progress
<\/strong>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\u2019re getting stronger. Keep an eye out for these moments and keep a record \u2013they\u2019ll keep you motivated!<\/p>\n\n\n\n

To Build Muscle and Strong Bones You Need to Lift Heavy
<\/strong>What feels \u201cheavy\u201d is different for everyone. As a rough guide, if you can finish all your reps without feeling challenged, it\u2019s probably time to increase the weight you\u2019re lifting. A general guideline is to aim for a weight that makes the last few reps feel difficult but manageable with good technique.<\/p>\n\n\n\n

Resistance training with weights is not just for gym bros, athletes or lean muscular people that look like they train everyday \u2013 lifting weights should be part of everyone\u2019s life if they want to take care of their health. You don\u2019t need to give up Pilates, yoga, running or other non\u2013weight lifting activities though. Just like a balanced diet, it\u2019s important to add variety in your physical activity. Try to add in two lifting sessions a week alongside the other activities you love.<\/p>\n\n\n\n

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\u2013baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

by louise hurley, MumSafeTM TRAINER OF THE YEAR 2022 Have you ever felt that lifting weights isn\u2019t really your thing? Or maybe you\u2019re concerned about your body becoming bigger or…<\/p>\n","protected":false},"author":1,"featured_media":8846,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","sync_status":"none","episode_type":"audio","audio_file":"","castos_file_data":"","podmotor_file_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[35],"tags":[116,125],"series":[],"class_list":["post-8845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","tag-article","tag-louise-hurley"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/uploads\/sites\/2\/2025\/01\/smiling-muscular-sportswoman-shape-doing-lunges-while-holding-dumbbells.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/feed\/podcast\/default-podcast","embedCode":"

The Benefits of Strength Training for Women: Why Lifting Weights is Essential After 30<\/a><\/blockquote>