Tips for Strength Training for Women in Midlife

Start Where You Are: There’s no need to rush. Progress happens at your own pace, and what’s important is consistency, not perfection. It’s okay to take things slowly or repeat the first week’s workouts until you feel ready to advance. Each step is progress.

Start Light and Progress: If you are brand new to lifting weights, you might want to use body weight only at first, then progress to 5-8lbs dumbbells. If you have experience with lifting, but maybe you have not been consistent, start with 5-8lb and progress to 10-12lbs. And if you are a seasoned veteran, then you know which weights challenge you without causing pain or strain - that’s the sweet spot. 

Choosing your Weights: 

• Beginner: Heavy 8-10lbs, Moderate 5-8lbs, Light 0-5lbs

• Intermediate: Heavy 12-15lbs, Moderate 10-12 lbs, Light 5-8 lbs

Modify for Your Body: Every body is different, and it’s important to honor yours. If an exercise feels uncomfortable or isn’t working for your body, modify it. The goal is to feel strong and empowered, not to push through pain. See Exercise Modifications for specifics. 

Pause and Rewind: Take advantage of the ability to stop the workout video, rewind, or revisit any movements you want to improve. Strength is built over time, and repetition is key to mastering proper form and technique. If you need a break, push pause. 

Celebrate Small Wins: Every workout you complete is a success, whether you do the full session or just a few movements. Acknowledge and celebrate each effort, no matter how small, because it all adds up to long-term progress.

Adapt to Your Energy Levels: Some days, you might feel strong and ready to push yourself, while other days, you may need to go lighter or take more breaks. Listening to your body and adjusting as needed will help you maintain consistency without burnout.