What actually is resistance training?
When you hear the phrase resistance training, do you picture heavy barbells, sweaty gyms, or bodybuilders lifting colossal weights? The reality is much simpler — and much more relevant to women’s health than most realise. Resistance training simply means working your muscles against some form of resistance. That could be your own body weight, a resistance band, a set of light dumbbells, or even the effort of standing up from a chair.
And while many women focus on flexibility or cardio, it’s resistance training that may hold the greatest long-term benefits — particularly through menopause and beyond. It’s one of the most powerful tools we have to maintain not just strength, but vitality, independence and protection against serious illness in later life.
Why resistance training matters for women
As we move through our 40s and 50s, hormonal changes mean we naturally begin to lose muscle and bone density. Oestrogen — a hormone that protects both our bones and our brains — starts to decline. Without intervention, this can lead to frailty, osteoporosis, weight gain, and increased risk of cardiovascular disease, diabetes, and cognitive decline.
Resistance training directly counters these effects. It doesn’t just make us stronger; it keeps our metabolism, bones, heart and brain working well. Think of it as an all-in-one prescription for healthy ageing.
🧠 Brain health
Cornell University
Resistance training has been shown to improve blood flow to the brain and boost the release of growth factors that support memory and cognition. Studies suggest that women who regularly strength train have lower risks of depression and dementia. The focus and coordination required during exercises also stimulate new neural connections — literally helping the brain stay young and adaptable.
🦴 Bone health
Bone is living tissue that responds to stress. When you lift or push against resistance, tiny, healthy stresses are placed on the bones, stimulating them to grow stronger. This process helps prevent the steep decline in bone density that occurs after menopause and dramatically reduces the risk of osteoporosis and fractures later in life.
❤️ Cardiovascular health
You might not think of lifting weights as “heart exercise,” but resistance training improves circulation, lowers blood pressure and enhances vascular function. When combined with regular walking or other forms of aerobic activity, it’s one of the most effective ways to protect your heart through midlife and beyond.
⚖️ Weight management and insulin resistance
After menopause, many women notice weight gain — especially around the middle — despite eating and exercising as before. This is partly due to declining muscle mass. Muscle is metabolically active; it helps regulate blood sugar and burn calories even at rest. By maintaining or increasing muscle through resistance training, we improve insulin sensitivity and reduce the risk of type 2 diabetes, while supporting a healthier body composition.
What resistance training looks like in practice
The beauty of resistance training is that it’s highly adaptable — it can be tailored to any age, ability or confidence level. The goal is to work the muscles so they feel challenged, not exhausted.
Where to start
If you’re new to resistance work, start small. Choose 6–8 key exercises that target major muscle groups — legs, hips, back, arms and core. Examples include squats, lunges, wall push-ups, seated rows with a band, glute bridges, and core holds (like planks or dead bugs).
Start with 1–2 sets of 8–12 repetitions per exercise. The final two repetitions should feel challenging but doable — you should still be able to maintain good form. If you could easily continue past 12 reps, the resistance is probably too light. If you can’t reach 8 reps without straining or losing form, it’s too heavy.
How to know it’s working
The muscle should feel warm and slightly fatigued by the end of the set, but you shouldn’t feel pain. You might notice gentle muscle soreness over the next day or two — that’s normal and a sign your muscles are adapting. With consistency (2–3 sessions a week), you’ll start to feel stronger and steadier within a month or two.
When resistance is too much
If you feel sharp or joint pain, dizziness, or excessive fatigue, stop and reassess. More is not always better — recovery is where progress happens. Muscles need time to adapt and strengthen. For beginners, it’s often better to go slower but consistent than to overdo it early on.
What this might look like at home
In your 40s (entering perimenopause)
At this stage, the goal is to build muscle and bone strength before losses accelerate. A simple 30–40 minute home session might include:
10 squats or sit-to-stands from a chair (add weights as you progress)
10–12 lunges or step-ups each leg
8–10 push-ups (from the wall or floor)
12 bent-over rows using dumbbells or a resistance band
30-second plank hold or modified plank
Repeat the circuit 2–3 times, resting between sets.
If you have access to weights, choose ones that feel challenging by the last two reps — that’s how you know your muscles are getting the message.
In your 60s (or older, or starting from frailty)
The focus here shifts to maintaining strength for daily activities — standing up, walking, carrying, balance and stability. A gentle 20–30 minute home session might include:
Sit-to-stands from a sturdy chair (6–10 reps)
Heel raises while holding a countertop for balance (10–15 reps)
Seated resistance band rows for upper back strength (10–12 reps)
Wall push-ups (8–10 reps)
Standing balance holds or gentle marching in place for coordination
These movements can be progressed over time — by adding light hand weights, thicker bands, or extra repetitions. Even modest strength gains can make a huge difference to confidence, mobility and independence.
The bottom line
Resistance training isn’t about sculpting muscles or lifting heavy weights — it’s about protecting your future health. It’s one of the most powerful, evidence-based ways women can reduce the risk of serious illness after menopause and maintain energy, resilience and independence into later life.
It’s never too late to start, and the benefits go far beyond strength. Every time you challenge your muscles, you’re also supporting your brain, bones, heart and metabolism. A small investment of effort now pays back a lifetime of wellbeing.