Embrace strength training: It’s not too late to start one of the most effective ways to support your health
By Leah Seacrest / Photos by Kate Treick Photography
As women, we often juggle countless responsibilities — family, work, friendships and self-care. Amidst the hustle, it’s easy to overlook a crucial element of maintaining our vitality: strength training. Many women may assume lifting weights is for bodybuilders or athletes, but the truth is that strength training is one of the most effective ways to support our health as we age.
Muscle mass naturally decreases with time, and along with it, we lose the strength and stability that support us in daily activities. By the time we hit our 40s and beyond, the decline in muscle can lead to a higher risk of injury, slower metabolism and even feelings of fatigue. But the good news? It’s never too late to start. Strength training offers immense benefits that go far beyond the number on the scale.
Several local women of all ages shared the power they gain from including strength training in their routines.
“It is so important for balance, bones, heart and brain. Everything you need to keep sharp as you get older,” said Carmella Porter, 74.
“Plus, it’s nice to show off a little gun at an older age,” she laughed.
Strength training has many benefits. It helps build and maintain muscle mass, which in turn boosts our metabolism. This means that even when we’re at rest, our bodies are burning more calories. Beyond aesthetics, however, strength training protects our bones. For women, particularly post-menopausal women, osteoporosis becomes a greater concern. Lifting weights helps increase bone density, reducing the risk of fractures and breaks.
Kim Tilka, 66, is another proponent of lifting weights. She said she has always enjoyed working out, but realized as she got older how important strength training is.
“I get my bone scans done every two years and have been told how beneficial strength training is for women as we age. I feel fortunate to be able to work out!” she said.
Brenda Dela Cruz, 58, added, “As women age, muscle mass naturally declines, a process called sarcopenia. Strength training helps counter this by building and maintaining muscle, keeping one’s body strong and functional. Strength training is a powerful tool for both physical and mental well-being. Fostering a healthy and active lifestyle can make differences as we age.”
Whether you’re in your 20s, 30s, 40s, 50s, or beyond, it’s important to remember that strength training is adaptable. It’s not about how much weight you can lift, but rather about moving your body in ways that challenge you, build resilience, and improve your overall quality of life. Many women who have adopted strength training later in life find it incredibly empowering, shattering the myth that aging means slowing down.
Just ask Allison Hill, 53.
“For me, fitness is important because I’ve realized I like an active lifestyle and want to be able to continue that even as I get older. I don’t want to wake up every day with aches and pains. I want to be able to do any of the things I want to do without physical limitations!”
Another woman passionate about strength training is Lauren Gaddy, 41.
“Strength training is a crucial part of my routine as I’m entering into perimenopause. Sleep cycles are disrupted and anxiety levels have been heightened during this stage of my life. Lifting weights helps not only my body but my mind as well,” she said.
In addition to the physical benefits, strength training provides mental and emotional rewards. Lifting weights challenges you to push past your limits, and there’s nothing quite like the sense of accomplishment after completing a workout. It’s a form of self-care that builds confidence from the inside out.
“I am 38, and one of the reasons that I strength train is so that I can very easily participate in our local fitness events such as the Santa Rosa Island Triathlon, Greater Pensacola Figure Skating Lessons and 5Ks and longer running events,” said Lindsay Thompson. “I also love that I can keep up with my 9-year-old son in everything we do like going to Sky Zone, riding bikes and swimming and diving. I am more fit now at 38 years old than I was at 18 years old thanks to strength training! I enjoy waking up and feeling like a physically and mentally stronger person every single day rather than having any regrets for aging.”
Even younger women see the benefit. Madison Hill, 22, gets it.
“Strength training is important to me in my early 20s because it kickstarts my day on a high note and makes me feel strong, especially when I spend so much time sitting for work and school. It really helps manage my stress levels, giving me that hour each day to unplug and focus on myself.”
Perhaps the best part about strength training is that it’s never a solo journey. Whether you join a class, work with a trainer, or team up with friends, you’ll find a community of women who are all focused on improving their health and well-being. And that camaraderie makes the journey that much sweeter.
“I feel fortunate to be able to work out and appreciate classes and instructors that make working out fun,” Tilka said.
Strength training isn’t just about getting fit. It’s about reclaiming our power as women, no matter our age. As we embrace this form of exercise, we prove to ourselves — and the world — that we can stay active, strong and full of life for decades to come.
Cruz believes wholeheartedly in making exercise a priority.
“A body in motion stays in motion and my plan is to stay healthy and keep moving,” she said.
If you’re ready to start, don’t be afraid to take it one step at a time. Find a fitness professional who can guide you safely and gradually into strength training. Whether it’s lifting dumbbells, using resistance bands or simply working with your body weight, there’s a routine that will work for you.
Remember, it’s never too late to start, and the benefits are well worth the effort. Embrace your strength. It’s the foundation of your future, and it will carry you through life with resilience and vitality.
Being a role model for your daughters extends beyond words — it’s about showing them the importance of self-care and strength through action. By encouraging healthy habits like strength training early on, mothers can instill a lifelong appreciation for fitness, confidence and well-being in their daughters. Allison Hill and her daughter Madison perfectly capture this dynamic.
“I didn’t start working out until my late 30s — and now wish I would have had those habits much younger in life,” Allison said. “And that’s why I’ve encouraged Madison to workout with me. It’s easier to develop habits earlier in life, especially healthy living habits like exercise and eating right! It’s also nice to have an accountability partner. We check in every day and make sure that the other is moving that day!”
Madison agrees.
“My mom is the best gym partner — not only does she help make sure I’m awake and make it to the gym, but she also realizes the importance of focusing on lifting heavy weights and taking rest days. I am glad I’ve built these habits at a young age because now my gym time is something I look forward to!”
