5 Benefits of Strength Training for Older Women

As you age, you continue to contemplate your life decisions because you witness life passing by day by day. To help you cope, you try to do everything from eating healthy to working out and even cutting off vices.

Women who want to maintain a slim figure as they grow older should keep up with their healthy diets and try to incorporate daily exercise, specifically strength training. It’s an activity that focuses on building muscle using weights to achieve the best results. 

Once you reach 50, it’s essential to stay fit and healthy to avoid injuries and illnesses. You can follow custom fitness programs or visit a local fitness studio near you. Here are the advantages of strength training for older women:

1. It Helps You Gain Firmer Bones

Strength training allows you to develop better bone density, which can help protect you from unfortunate incidents. Compared to when you were younger, and an accident leaves you with a cast for weeks, your situation at present isn’t so similar anymore. So, you’re going to need all the strength you can get to keep you upright.

2. It Improves Your Muscle Mass

Improving muscle mass doesn’t mean you’re indestructible, but you can support yourself without requiring assistance from others. It includes simple acts like carrying your groceries, cleaning your house, and getting back up once you fall.

3. It Lowers Your Body Fat

Body fat is especially hard to get rid of at any age, but that doesn’t mean you shouldn’t try. With strength training, you can reach your ideal weight while supporting your lifestyle with a balanced diet.

4. It Enhances Mental Clarity

As you grow older, you’re more susceptible to mental health disorders, which could lead to low self-esteem. Through regular strength training, you can boost your confidence and limit negative thoughts because you only feel good about yourself and don’t have time to sulk.

5. It Decreases Your Risk of Diseases

The Center for Disease Control and Prevention (CDC) recommends strength training to decrease the risk of diseases like arthritis, osteoporosis, and diabetes. It’s also known to help eliminate obesity and back pain.

How Strength Training Works

Strength training doesn’t always require you to go to the gym because you can also do it at home, as long as you have the proper equipment. To start, you’ll need a set of weights and an exercise ball to get you going.

A strength training exercise takes 20 to 30 minutes and still shows you noticeable improvements. It includes focusing on specific parts of your body to make the most out of every effort to improve your balance, coordination, and strength.

Intensity training workouts you can begin with involve planking, pushups, and squats. If you want to incorporate your weights, you can do drills like dumbbell squats, chest flys, dumbbell presses, dumbbell rows, and dumbbell step-ups.

Including bodyweight workouts in your strength training is also recommended to get your whole body stay active and reach its full potential.


You’re not expected to get used to strength training right away because it will take some time for your body to adjust to developing your power. As you stay committed and stick to your workout, you’ll notice your progress and thank yourself for not giving up just because you’re older than you once were. Your age should never stop you from attaining your goals.

Are you looking for a personalized fitness program in Wellesley? The Fit Factor is the gym you’re looking for. We offer complimentary consultations to figure out your fitness goals and come up with a tailored workout plan. Get in touch with us now!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley