If you’re over 40 and not strength training yet, it’s time to rethink your routine. Research continues to confirm what we see every day at POW! Gym Chicago—lifting weights isn’t just about getting stronger, it’s about staying functional, mobile, and sharp for life.
Here are three studies that highlight how resistance training benefits women 40 and up, proving that it improves strength, balance, mobility, and even brain function. Let’s break them down.
Heavy Strength Training: More Than Just Stronger Muscles
Study: Holviala et al., Journal of Strength and Conditioning Research
A study on middle-aged and older women engaging in heavy resistance training (lifting with real intensity) found remarkable results:
Increased maximal and explosive strength – Essential for maintaining muscle mass and power as we age.
Better dynamic balance and walking speed – Reduced fall risk and improved coordination.
Improved functional capabilities – Everyday movements, like climbing stairs and carrying groceries, became easier.
Takeaway:Lifting heavier isn’t just safe for women over 45—it’s necessary for maintaining independence and mobility.
Strength Training Boosts Balance, Flexibility, and Brain Function
Study: Smolarek et al., Clinical Interventions in Aging
A 12-week strength training program for elderly women revealed benefits beyond physical strength—it enhanced cognitive function as well.
Improved balance and flexibility – Crucial for reducing fall risk and maintaining joint health.
Increased upper and lower body strength – Making daily activities easier and preventing age-related weakness.
Enhanced cognitive performance – Participants scored better on the Montreal Cognitive Assessment (MoCA), a test measuring brain function.
Takeaway: Strength training is one of the best natural defenses against cognitive decline and helps keep the mind sharp as we age.
Resistance Training: A Must-Have for Functional Fitness
Study: Ransdell et al., Women (2021)
A systematic review analyzing studies from 2010-2020 on women aged 45-80 who participated in resistance training found:
Muscle strength improved significantly – Essential for injury prevention and longevity.
Functional fitness enhanced – Better movement quality, mobility, and ability to perform daily tasks.
Body composition changes varied – While fat-free mass increased, fat loss wasn’t always consistent (hint: nutrition plays a role).
Takeaway:Strength training improves how you move and feel every day, but if body composition is your goal, pairing it with proper nutrition is key.
The Bottom Line: Strength Training is Non-Negotiable
The research is clear—women 45 and older need strength training. Whether you want to:
Maintain muscle and avoid weakness
Move better, faster, and with more confidence
Keep your brain sharp and prevent cognitive decline
Support longevity and stay active for years to come
Strength training is the key.
At POW! Gym Chicago, we help women 40, 50, and beyond build strength safely and effectively. Whether you're new to strength training or looking to take it to the next level, we’ve got a personalized program just for you.
🔗 Visit POW! Gym Chicago to learn more and start training today!
