Why Strength Training is a Non-Negotiable for Women Over 50
Ladies, let’s talk muscle. Not in a bodybuilder, protein-shake-chugging kind of way, but in a "let’s keep our independence and vitality for decades to come" kind of way.
Strength training is often overlooked in favor of yoga or cardio, but if you're not incorporating some form of resistance training into your routine, you could be setting yourself up for preventable declines in strength, function, and longevity.
Grip Strength & Longevity: The Unexpected Connection
Did you know that your grip strength is one of the best predictors of how long you’ll live?
Research has consistently shown that weak grip strength is correlated with higher mortality rates, cardiovascular disease, and even cognitive decline. A 2015 study published in The Lancet found that every 5-kilogram decrease in grip strength was associated with a 16% higher risk of death from any cause.
Why?
Because grip strength is a proxy for overall muscle strength and function, both of which are crucial for maintaining mobility, balance, and metabolic health as we age.
Muscle Mass: Use It or Lose It
Once menopause hits, muscle mass starts declining at an alarming rate—unless we actively work to preserve it.
On average, postmenopausal women lose up to 1% of muscle mass per year without strength training. That might not sound like much, but over a decade, that’s a significant loss of strength, stability, and metabolic function.
And when muscle mass declines, fat mass often increases, leading to greater insulin resistance, joint pain, and loss of mobility. Strength training can halt or even reverse this trend, keeping you strong, capable, and energized.
Osteoporosis and Muscle Mass: Your Bones Are at Risk
A reduction in muscle mass as we age not only affects risk factors associated with fat but also with bone strength. This is critical information to have as we move beyond menopause.
As people age, they naturally lose muscle mass (sarcopenia), which can lead to a parallel decline in bone density (osteoporosis).
Muscle mass helps to keep our bones strong because when muscles contract they apply force to the bones. This stimulates bone remodeling and helps to maintain bone density. While getting in your calcium and vitamin D intake is crucial for strong bones, the importance of doing your best to maintain muscle mass cannot be overlooked!
This means you are more likely to experience bone fractures if you fall or have an accident. As we get older recovering from bone fracture is much more difficult, especially if it is your hips and pelvis that are affected.
Ladies, this is serious stuff! Now let's get into what YOU can do today to ensure you're doing the best you can to keep those muscles.
Incorporate Resistance and Weight-Bearing Exercises into Your Routine
If you don't have an exercise routine, there is no better time than now to start! Strength training with some level of resistance is the best place to start. You can do exercises with resistance bands, to begin with, and move into strength training with weights and dumbells as your strength builds.
If you can't join a gym or don't have any equipment at home there are plenty of exercises where you can use your own body weight as resistance (think push-ups!).
There are plenty of free exercise videos on YouTube to get you started or you could sign up for an online membership to a fitness studio like Alo Moves which has a wide variety of exercise videos for all levels, with and without equipment.
Other weight-bearing exercises like walking, dancing, and stair climbing also help to maintain your bone strength by putting stress on your bones.
Keep Strong with Chair Yoga
Why Chair Yoga Works
Chair yoga is one of my favorite ways to help people stay active, regardless of their mobility level. If hitting the gym seems unfathomable to you, chair yoga is a gentle place to start incorporating movement and weight bearing exercises into your day. Chair yoga can help us improve balance, strength and flexibility - all in one practice.
Don’t be fooled into thinking chair yoga can't do much. It’s a full physical that is safe for everyone to practice. Whether you’re recovering from an injury, dealing with chronic pain, or simply looking for a practice that’s easier on the joints, chair yoga meets you where you are.
Sign up to one of my 3 weekly online chair yoga classes (use code FLOURISHFREEYOGA to get your first class free.
How Much Protein Do You Need?
Strength training alone isn’t enough to build & maintain your muscle mass—you need the right fuel to support your muscles. Studies suggest that women over 50 should aim for 1.0 to 1.2 grams of protein per kilogram of body weight per day to maintain muscle mass. That means if you weigh 150 pounds (about 68 kg), you should be consuming 68 to 82 grams of protein daily. Aim to incorporate 20-30g of protein into each meal and you will be on your way to meeting your protein intake.
If you prefer plant-based sources of protein, here are some excellent options:
Lentils (18g per cup, cooked)
Chickpeas (15g per cup, cooked)
Tofu (20g per cup, firm)
Tempeh (31g per cup)
Quinoa (8g per cup, cooked)
Hemp seeds (9.5g per 3 tablespoons)
Chia seeds (5g per 2 tablespoons)
Pumpkin seeds (7g per 2 tablespoons)
Nutritional yeast (8g per 2 tablespoons)
>>> I've included one of my favorite high-protein recipes at the end of this article.
Muscle Mass & Skin Health: A Natural Lift
If I can't convince you to start strength training for serious health reasons, I'll try to use your vanity to get you on board!
One of the lesser-known benefits of strength training is its impact on skin health. As we age, skin loses collagen and elastin, leading to that dreaded crepey texture.
However, increasing muscle mass can provide a natural 'plumping' effect. More muscle means better support for the skin, reducing sagging and making it appear firmer and smoother. Additionally, strength training boosts circulation, delivering oxygen and nutrients to skin cells for a healthier glow.
Sign me up!!
Mythbusting Muscle Gains: No, You Won’t “Bulk Up”
In the wellness and fitness community, we hear this all the time from women looking to strength train: The fear of bulking up.
One of the biggest myths keeping women from strength training is the fear of "bulking up."
But let’s get real: Women simply don’t have the testosterone levels to put on significant muscle mass the way men do (you would need to be taking some serious drugs to achieve those results if you know what I mean!). Instead, resistance training helps shape lean, toned muscles while increasing strength and endurance. I'm willing to bet many of the women that you perceive as having great 'toned & fit' bodies are incorporating weights into their fitness routine.
What you will gain is better posture, improved metabolism, stronger bones, and the ability to carry your groceries, move furniture, and keep up with your grandkids with ease. While looking and feeling great can boost our confidence and self-esteem, these other benefits are truly priceless.
The Bottom Line
Strength training isn’t about aesthetics—it’s about longevity, independence, and vitality. If you’re not already lifting, start small: bodyweight exercises, resistance bands, or light dumbbells a couple of times a week can make a huge difference. Your future self will thank you.
So, what’s stopping you? Pick up those weights and start reclaiming your strength today!
BONUS: Winter Veg Protein Salad
This is a hearty and nutritious salad packed with plant-based protein and seasonal vegetables. I love making this warm, nourishing salad throughout the winter months.
Ingredients:
1 cup cooked quinoa (8g protein)
1/2 cup cooked lentils (9g protein)
1/2 cup roasted Brussels sprouts, halved
1/2 cup roasted butternut squash, cubed
1/4 cup pomegranate seeds (adds a burst of flavor!)
2 tbsp pumpkin seeds (5g protein)
2 tbsp hemp seeds (6g protein)
1 handful baby kale or spinach
2 tbsp crumbled tofu feta (optional, 4g protein)
Dressing:
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 tsp maple syrup
Salt & pepper to taste
Instructions:
Cook quinoa and lentils according to package instructions.
Roast Brussels sprouts and butternut squash at 400°F (200°C) for about 20 minutes until golden.
Toss all salad ingredients together in a large bowl.
Whisk together dressing ingredients and drizzle over the salad.
Enjoy warm or cold!
This salad is packed with protein, fiber, and seasonal flavors—perfect for supporting strength training and skin health.
Welcome to Flourishing Third Wellness
Vibrant Health for Women over 50
With Flourishing Third Wellness, my mission is to help women embrace this vibrant final phase of life with curiosity, humor, and intention. I believe the final third of life isn’t just a chapter of “winding down”—it’s an opportunity to expand, thrive, and celebrate what’s possible.
Through evidence-based practices, community support, and holistic tools, we’re here to guide you on a journey that prioritizes strength, connection, and creativity.
Whether it’s moving pain-free with chair yoga, maintaining social ties, caring for your pelvic health, or nourishing your body and mind, Flourishing Third Wellness offers resources and insights to empower every woman to navigate aging with confidence and vitality.
Aging well is about more than adding years to your life—it’s about adding life to your years. At Flourishing Third Wellness, we’re redefining what it means to age well, creating a space where women can grow, laugh, and flourish together.
Let’s celebrate this incredible chapter of life—and all the possibilities it holds.
