Strength Training for Women Over 60: Why It Matters More Than Ever

Jun 26, 2025

Strength Training for Women Over 60: Why It Matters More Than Ever

(And how to make it work when life is already busy)

If you’re in your 60s or beyond, you’ve probably heard the buzz words, strength training, or resistance workouts ( which don't mean the once we avoid doing!) or “functional movement.”

And maybe you’ve noticed a few unwelcome changes in your own body, too —nothing major but it's harder to open a jar in the kitchen, your knees and hips need a bit longer to wake up in the morning and you don't bounce back as easily from a very long day or a rubbish night's sleep.

You might not have any major health concerns (yet), but something’s telling you: it’s probably time to start looking after yourself a little differently - give yourslef the best chance of avoiding trouble at that time of life some call 'sniper alley'.

The good news? You don’t need to completely overhaul your life.

You don’t need an expensive gym membership or to follow a sweaty 12-week bootcamp plan that fills you with horror.

You just need the right kind of movement, done in a way that works for your stage of life — yes, it does exist because it's exactly what I created in my Midlife Movement Hub.

Why strength training is essential for women over 60

We can't ignore the science, despite all the lotions and potions time still has an impact on our cells and this shows up in a variety of ways. From around age 60, both women and men experience a natural loss of muscle and bone — a process known as sarcopenia. For women, this process can speed up after menopause, when our oestrogen levels are naturally at their lowest.

And I'm not just talking about fitness type of strength — this is about the kind of strength that helps you carry bags of compost from the garden centre, climb the stairs, or even lift a suitcase.

Without making some changes, muscle loss can lead to achy and stiff joints, less flexibility and mobility - like you avoid getting onto the floor unless you have to, increased risk of simple tips and falls, and over time, a gradual decline in independence.

But we CAN do something about this: strength training for women over 60 can help slow this process — and even reverse some of it.

Just two 30 minutes sessions a week of targeted resistance work can rebuild muscle, support bone density, improve balance and keep you active and independent.

A little reflection from me

I’ve just had my 61st birthday. I’m feeling strong and fit — but if I’m honest, I’m quite tired. And looking back to my 50th birthday, when I thought my ‘middle age’ had started, I can see that the extra decade has made a difference.

In some ways, it’s been a really positive difference. I’ve spent far more time focusing on being strong than being a faster runner. My arms have actual visible muscles now (not something many marathon runners can say), but my knees are definitely more creaky. And unless I keep practising certain movements, I’d describe myself as less bouncy — though I still make time for that too (I wrote about it here in Why I Jump at 60 – and Why You Might Want To).

It would be easy to say, “That’s fine – I’ll just hang up my trainers and do gentler things.” But at 60, it’s even more important that I keep doing the things that will help my body keep functioning well. And I’m not talking about doing the same workouts I did in my 30s — far from it. I firmly believe we need to tweak our training to match the brief at 60, because a lot can change in that decade. And with the right support, it can be a decade of strength, capability and confidence.

The problem with generic workouts

A common mistake women in their 60s make when starting strength training is jumping into gym classes or working with a well-meaning Personal Trainer who simply doesn’t understand the needs of a midlife body.

They may be brilliant with technique and motivation — but if they don’t understand hormonal changes, joint sensitivity, or how recovery changes with age, the result can be:

Doing too much, too soon
Feeling sore or exhausted for days
Getting injured
Losing confidence and giving up altogether

This stage of life isn’t about pushing harder — it’s about training smarter. That’s exactly what we do in the Midlife Movement Hub, with short, accessible strength classes designed specifically for women over 60.

In our classes, we focus on what matters

In my classes, we focus on practising the kind of movement that actually helps in real life — not just exercises for the sake of it, but things that make a difference to how you feel day to day.

We work on strength that helps you lift and carry things more easily (whether that’s a laptop bag, your shopping, or a wriggly grandchild). We practise mobility so you can bend, twist, and reach without worrying about pulling something. We build balance and stability so you feel confident on uneven paths, stairs, or rushing out the door when you're late.

This isn’t about doing 100 push-ups — although if you’re curious about how exercises like that can support healthy ageing, I shared some beginner-friendly tips in this Saga article.

The goal here is simple: to feel capable and confident in your body. No pressure. Just consistent, thoughtful movement that helps you stay ready for whatever life brings next.

Walking: your most underrated fitness tool

Walking is one of the most effective and sustainable forms of exercise for women in their 60s — especially for heart health, which becomes more important after menopause. As oestrogen levels drop, the risk of cardiovascular disease increases, and walking regularly can help reduce that risk.

It also supports:

Healthier Blood pressure
Blood sugar regulation
Joint mobility
Stress reduction
Sleep quality

Here’s how we think about walking in the Midlife Movement Hub:

🔹 The slow, restorative walk – Great for stress relief, clearing your head, or chatting with a friend.
🔹 The brisk or hilly walk – 10–15 minutes of this, especially before midday, supports your heart and boosts energy.
🔹 The longer, steady walk – Ideal for weekends or time off, great for building stamina and mental clarity.

Even ten minutes a day is enough to start seeing benefits — and yes, it all counts, even when broken into smaller chunks.

A one-stop shop for strength training and movement that works in real life

If you're starting to feel the shift in your energy, strength, or confidence — and want to make a change before bigger health issues show up — you're not alone. And you don’t need to figure it out on your own.

The Midlife Movement Hub offers:
✅ Short, accessible strength training for women over 60
✅ Low-impact cardio to support heart health
✅ Exercises to improve balance, joint health and energy
✅ Instructors who understand the reality of life at this stage — because we’re living it too

No gym, no shouting, no guilt. Just movement that helps you feel better, move more freely, and stay active and independent for longer.