Denise Hollway Working Out

Denise Hollway

As women age, they can embark on a journey filled with wisdom, resilience and a no BS approach to life gained from years lived. However, amidst the joys and challenges of aging, it’s easy to overlook the importance of prioritizing physical strength and vitality. Enter strength training—a simple but powerful tool that not only enhances physical well-being but also supports women to embrace life with confidence. In this post, I’ll explore the many benefits of strength training for women from perimenopause to post menopause and beyond.


Let’s begin with one of the most compelling reasons for women to prioritize strength training: improved pelvic floor health. Issues such as urinary incontinence and pelvic organ prolapse can become increasingly common during midlife and in later years. However, research has shown that targeted strength training exercises can strengthen the pelvic floor muscles, reducing the risk of leaking and promoting greater bladder control. By incorporating exercises like squats, hip hinges and dead lifts into their fitness routines, women can take proactive steps to safeguard their pelvic floor health and reclaim confidence in their bodies.


Strength training offers a multitude of benefits for joint health and mobility. As we age, hormonal changes, decreased muscles mass and decreased activity levels can lead to joint stiffness, discomfort, and decreased range of motion. However, regular strength training exercises can help lubricate the joints, strengthen the surrounding muscles, and improve overall joint function. By incorporating exercises that target key areas such as the knees, hips, and shoulders, women can mitigate joint pain, enhance flexibility, and move with greater ease.


Resistance training (aka strength training) plays a pivotal role in building and preserving muscle and bone health. With each passing year, women experience a natural decline in muscle mass and bone density, placing them at greater risk for conditions such as osteoporosis and sarcopenia. However, studies have shown that engaging in regular strength training exercises can counteract these effects, stimulating muscle growth, increasing bone density, and protecting the body against age-related declines. By incorporating exercises such as weightlifting, resistance band training, and bodyweight exercises into their fitness routines, women can build stronger, more resilient bodies that serve them well throughout their lives.


Strength training is one of the key ingredients for injury prevention, helping women maintain stability, balance, and coordination as they age. By strengthening the muscles that support the joints and improving overall body awareness, women can reduce their risk of falls, fractures, and other common injuries. Additionally, strength training enhances proprioception—the body’s ability to sense its position in space—thus promoting greater stability and agility in everyday movements.


In addition to its physical benefits, strength training offers a wealth of positive effects on mental and emotional well-being. Research has shown that regular exercise, including strength training, can improve mood, reduce symptoms of anxiety and depression, and enhance overall mental well-being.


Who doesn’t want more confidence and self-assurance? When asked about confidence women who consistently train with some type of resistance report a sense of enhanced self-esteem and resilience. Whether they’re lifting weights, mastering challenging exercises, or simply pushing themselves beyond their comfort zones, resistance training has been shown to build confidence as well as improved functional ability.


Resistance training offers significant benefits for heart health, helping women maintain healthy blood pressure, cholesterol levels, and cardiovascular function. By engaging in exercises that elevate the heart rate and challenge the cardiovascular system, women can improve circulation, boost heart health, and reduce their risk of heart disease—a leading cause of mortality among women worldwide.


Finally, for women experiencing the transition of menopause, strength training may offer relief from hot flashes—a common and often disruptive symptom. By incorporating strength training into their fitness routines, women may find relief from this bothersome symptom and experience a smoother transition through menopause.

In conclusion, strength training is a game-changer for women in midlife and beyond. Let’s embrace the power of strength training and unleash our full potential, one rep at a time.

Find your reason and reach out to your local pelvic health physiotherapist or women’s health personal trainer to learn how to start strength training today.

  • Improved pelvic floor health (think reduced leaking)
  • Reduced joint pain,
  • Building muscle and bone health
  • Injury prevention
  • Improved balance and coordination
  • Improved blood sugar management
  • Improved mood, mental well-being, and confidence,
  • Improved heart health
  • The potential to alleviate hot flashes.