Stronger than ever

Rude Health’s fitness experts explain why strength training is so important for women during mid-life

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a nutritionist, fitness and health coach. She transforms busy professionals’ lives to a fit, healthy and guilty-free mindset. She also works as a digital content creator.

For many women in their 40s and 50s, cardio still feels like the gold standard for staying fit, but strength training becomes increasingly vital at this stage,” says Sylvia Diaz, founder of Fit with Sylvia. “From our mid-thirties onward, we naturally start losing muscle mass and bone density, a process known as sarcopenia. Without resistance training, this loss can accelerate, making everyday tasks harder and increasing the risk of injury. Strength work not only preserves muscle and mobility but also supports metabolism, hormone balance, and confidence.

Learn the fundamentals
If you’re new to lifting weights, start with two to three sessions per week, allowing rest days between them. Focus on learning fundamental movements like squats, pushes, pulls, presses, using body weight or light dumbbells. The goal is to build good technique first, then gradually increase resistance. A simple rule of thumb: if the final two repetitions of a set feel challenging but still controlled, you’re lifting the right weight.

Follow a structured programme
Common mistakes among midlife women include sticking to very light weights, skipping recovery, or doing random workouts without progression. To correct this, follow a structured programme that builds gradually, prioritise rest and protein intake for muscle repair, and track your progress. Remember: lifting heavier doesn’t mean bulking up. It means staying strong, mobile, and independent for decades to come. Your future self will thank you.”

Sinéad McLoughlin is an online weight loss coach and personal trainer. She is passionate about helping women reach their weight loss goals and become fitter and healthier through her highly successful weight loss program Thrive. Follow her on Instagram: @sineadmcloughlinfitness

“Think of muscle as your ‘insurance policy”
“Midlife is a period of great change for women, especially when perimenopause and menopause start kicking in,” says Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness. “Many notice their bodies changing overnight, and keeping a healthy weight suddenly feels harder. What used to work in our twenties and thirties no longer works any more. So, what’s really happening?

Hormonal changes
As we age, we naturally lose muscle – about 8% per decade. Less muscle means a slower metabolism, so it’s easier to gain weight even if you’re not eating more.

On top of that, hormonal changes during perimenopause and menopause make shedding pounds trickier. Lower oestrogen shifts fat storage toward the abdomen. Put it all together, and even if you haven’t changed your diet, weight gain can happen and losing and maintaining it can feel a lot harder. That’s where strength training comes in.

Strength and healthy eating
Building muscle is key, because it boosts your metabolism naturally and even keeps you burning calories long after you finish your workout. Combining strength training with a healthy eating plan in midlife is one of the best ways to stay lean, maintain your results, and keep fit and healthy in the process.