Confused About Strength Training? Read This!
Does yoga count as strength training?
As a woman in midlife, I’m sure you’ve heard about the benefits of strength training more times than you can count.
But it’s worth repeating:
• Want healthy, strong bones? Start strength training.
• Want pain-free, well-lubricated joints? Start strength training.
• Want to move with ease and confidence through everyday life? Start strength training.
• Want to lose fat, improve your body composition, and boost your metabolism? Start strength training.
Convinced yet to start strength training? 😉
Great! But let’s break down what strength training actually means.
And how to do it the smart way at this stage of life.
Why This Matters
For women in midlife, strength training is one of the MOST powerful ways to protect your heart, bones, and joints while boosting longevity and quality of life. Research shows it should be the top priority in your workout routine. (source & source)
FITNESS SIMPLIFIED
Let’s back up a minute and make sure we’re on the same page…
WHAT EXACTLY IS STRENGTH TRAINING?
Is it only about lifting heavy weights?
Do you need barbells and dumbbells to do it?
Does yoga or Pilates count?
Fitness Tip to Get Strong
Focus on Resistance Training
Strength training is any exercise that makes your muscles work harder than they do in daily life.
The most effective way is resistance training - using weights, bands, or even your own body against gravity.
This added resistance is what makes muscles grow stronger.
Bodyweight moves are the BEST place to start.
But after a few months, your muscles need more challenge.
That’s where some simple dumbbells can come in—maybe even resistance bands.
Now, what about Yoga and Pilates? Do these count?
They’re great for mobility and stability, but not enough for building true strength long term.
If you’ve been doing lots of bodyweight-only exercises and feel ready to step it up a notch, here’s a great resistance training workout that will build your strength (it just uses one dumbbell!)
Full Body, Quick At Home Workout to Build Strength
- Goblet Squats – 8 reps
- Split Stance Curl to Press – 8/side (keep your core tight!)
- Bent-Over Rows – 8/side
- Loaded Glute Bridges – 15 reps
- Farmer’s Carry Marches – 10/side (great for balance + core!)
Extra tip: Do this circuit of exercises 2 or 3 times through. Use a slightly lighter load as you’re learning, then choose a heavier, more challenging weight as the exercises feel more familiar.
Did You Know...
- “If you can do more reps, you can do more weight.” To build muscle and strength, choose a weight that challenges you—where the last reps are tough, with only 1–2 left in the tank while keeping good form.
- The sweet spot for building strength and muscle is usually 6–12 reps per set.
- Good form comes first. Never train bad technique. If you want to progress and start using weights with a particular exercise (like a squat or a single leg deadlift), don’t add weight if it means sacrificing technique—master the movement bodyweight-only before loading it up.
NUTRITION SIMPLIFIED
Do women in midlife need more protein to build strength?
The short answer is yes.
Your protein needs increase in midlife.
Recovery takes longer with age, and estrogen no longer protects your muscles the way it once did.
So if strength training feels harder than it used to, it’s not just in your head.
Nutrition Tip to Get Strong
Eat 1.2-2.0g of protein per kg of bodyweight daily
Research shows older adults don’t respond to small amounts of protein as effectively as younger people. (Protein Consumption and the Elderly: What Is the Optimal Level of Intake? )
Don’t worry, that response can be restored by eating more protein.
Experts now recommend 1.2–2.0 g of protein per kg of bodyweight daily (about 75–120 g per day for a 135 lb woman)—a big jump from the outdated RDA of 0.8 g/kg.
It’s estimated that 41% of adult women fall short of even that baseline!
What does this mean for you?
If you want to build strength in midlife, prioritize protein at every meal.And don’t be afraid to lean on supplements like protein powder (or even creatine) to help you hit your goals.
This simple smoothie is great for breakfast and gives you nearly 40g grams of protein!
Strawberry Banana Shake
More ideas to eat more protein:
- A deliciously marinated steak (like in this recipe) gives you over 45g of Protein in just 6 ounces
- Swap out regular yogurt (8.5g Protein per cup) for Greek yogurt (23g Protein per cup)
- Lentils are one of the best plant-based sources of protein with 18g Protein in 1 cooked cup
MINDSET SIMPLIFIED
One of the hardest parts about building strength is knowing when to expect results.
Most of us give up too soon simply because we don’t realize what normal progress looks like.
Here’s a realistic timeline:
• 3 Weeks → You’ll feel different. Less stiffness, fewer aches, maybe better sleep. No big remarkable visible changes yet (like fat loss), but your body will feel the difference.
• 3 Months → You’ll look different. Stronger muscles, improved posture, noticeable progress—even body composition shifts. This is the magic mark when effort really starts to show.
• 3 Years → You’ll be different. Strength, energy, and confidence aren’t something you “work on”—they’ve become part of your lifestyle.
So don’t quit before the results come.
Stick with it, and trust the process.
Mindset Tip to Get Strong
Don’t quit too soon—trust the process.
THE TAKEAWAY
Strength training is the single most powerful tool you have in midlife to protect your bones, muscles, joints, and long-term health. The key is to stay consistent and keep going, because the results are worth the wait.
- Focus on resistance training
- Eat 1.2 -2.0g of protein per kg of bodyweight daily
- Don’t quit too soon—trust the process
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 415. Do Older Women Need More Protein to See Strength Gains?
Ep 418. What is “Heavy Lifting”? And Should you Be Doing it?
Ep 300. When Should You Expect Results? Progress Reality Check
SPECIAL RESOURCE
Staying mobile and encouraging joint lubrication throughout all the joints on your body is the very best thing you can do if you’re experiencing joint pain and inflammation. Follow along with me in this video to target all the major joints of your body with feel good stretches. This routine is also great for relieving muscle tension from any stress you may be carrying. I bet you could use that!
20 MIN BEGINNER FLEXIBILITY ROUTINE // Follow Along
Until next week... Be strong
