Why Every Woman Above 35 Needs Strength Training (Even If Weight Loss Isn't the Goal)

Whenever I tell women that they should include strength training in their weekly routine, the first response is almost always related to weight loss.

"I don't really want to lose weight."

"My weight is under control."

"I just want to stay active."

Some women even tell me that they already practise yoga regularly and therefore don't feel the need to lift weights.

I completely understand where these thoughts come from because for years we have been told that exercise is mainly about losing weight. We measure progress by the number on the weighing scale, the size of our clothes or the calories we burn during a workout. Very few of us are taught to think about fitness beyond that.

My own understanding of exercise has changed a lot over the years.

There was a time when I also looked at movement primarily as a way to stay lean and healthy. As I learnt more about the human body and, more importantly, as I entered my forties, I realised that strength training has very little to do with becoming thinner and everything to do with becoming stronger.

That change in perspective completely transformed the way I approached fitness.

One of the biggest changes that naturally happens after the age of 35 is the gradual loss of muscle mass. It doesn't happen overnight, and most of us don't even notice it in the beginning. We simply start feeling that everyday tasks require a little more effort than they used to. Carrying heavy shopping bags, climbing stairs, lifting luggage while travelling or even getting up from the floor doesn't feel quite as effortless as before.

Many women assume this is simply a part of ageing.

To some extent, ageing does bring changes, but losing strength is not something we have to accept without question.

The more I work with women, the more I realise that what they truly want is not just weight loss. They want to wake up feeling energetic. They want to travel comfortably without worrying about back pain. They want to play with their children and grandchildren without feeling exhausted after a few minutes. They want healthy bones, good balance and the confidence to know that their body will continue supporting them as they grow older.

Strength training helps us build exactly that.

When I introduced regular strength training into my own routine, it wasn't because I wanted to look a certain way. Yoga had already taught me flexibility, balance and body awareness. But I also wanted to preserve my muscle mass, improve my bone health and prepare my body for the years ahead.

Looking back, I can honestly say it is one of the best decisions I have made for my health.

Another thing I have observed is that many women underestimate how much muscle contributes to everyday life. We often associate muscles with athletes or bodybuilders, but muscles are what help us perform the simplest activities every single day. Every time we stand up from a chair, carry grocery bags, lift a child, climb stairs or maintain good posture while sitting at work, we are relying on our muscles.

The stronger those muscles are, the easier these everyday movements become.

Strength training also plays an important role in maintaining bone health, something that becomes increasingly important for women as they move through perimenopause and menopause. Hormonal changes during this stage can affect bone density, making it even more important to include activities that encourage the body to maintain strong bones.

This is one of the reasons I often encourage women to think beyond the weighing scale.

Imagine two women of the same age.

Both weigh exactly the same.

One struggles with fatigue, finds it difficult to carry heavy bags and avoids using stairs whenever possible.

The other enjoys walking, practises yoga, lifts weights a few times a week and feels physically capable of handling the demands of everyday life.

The weighing scale tells us they are the same.

Their quality of life tells a very different story.

That is why I no longer believe that weight alone is a good measure of health.

One of the things I enjoy most about strength training is that it shifts our focus away from becoming smaller and towards becoming more capable.

Instead of celebrating only weight loss, we begin celebrating things that are far more meaningful.

The first push-up.

The first plank held for thirty seconds.

Picking up heavier dumbbells than we thought we could.

Feeling more stable in yoga postures.

Walking longer distances without getting tired.

Sleeping better after regular workouts.

These changes may not always be visible in the mirror, but they become visible in the way we live our everyday lives.

That, to me, is real progress.

I also think it is important to say that strength training doesn't mean spending hours in a gym or lifting extremely heavy weights.

Strength can be built in many different ways.

Bodyweight exercises, resistance bands, dumbbells or even using our own body weight can all be effective when practised consistently. What matters much more than the equipment is following a routine that challenges the muscles gradually and allows them to become stronger over time.

This is also where I feel many women become unnecessarily intimidated.

They imagine strength training as something that is only meant for athletes or fitness enthusiasts.

It isn't.

Strength training is simply another way of taking care of our body, just like walking, yoga or eating nourishing food.

The older I get, the more I realise that I am no longer exercising for the body I have today.

I am exercising for the body I want to have twenty years from now.

I want to continue travelling without worrying about whether I can lift my suitcase into the overhead compartment.

I want to sit on the floor comfortably and get back up without needing support.

I want to keep practising yoga, going for long walks and enjoying an active life for as many years as possible.

Strength training is helping me build that future, one workout at a time.

Perhaps that is why I encourage every woman above the age of 35 to look at strength training a little differently. Don't think of it as another tool for weight loss. Think of it as an investment in the life you want to continue living.

The number on the weighing scale will change throughout life.

Our dress size may change too.

But the ability to move confidently, stay independent and enjoy good health for years to come is something far more valuable.

For me, that has become the real purpose of strength training. It is not about changing the way my body looks. It is about making sure my body continues to support the life I want to live, not just today but for many years to come.