5 Things to Know Before You Start Strength Training (Especially for Women 50+)

If you're a woman in your 50s (or beyond!) wondering if it's too late to start lifting weights or trying out a new fitness routine, let me say this: it's never too late, and your body will thank you. Whether you're aiming to feel stronger, have more energy, manage aches and pains, or just feel good in your skin, strength training is one of the best things you can do for your long-term health.

Here are five things to know before you get started:

1. Strength training is not just for athletes. It’s for every BODY!

If you're searching terms like "strength training for women over 50 with weights", you're already on the right track. Lifting weights improves bone density, boosts your metabolism, supports hormone health, and helps prevent injury. You don’t have to lift 200 pounds or do flashy moves at the gym. In fact, the best weight training for women often looks like simple, intentional movements with dumbbells, bands, or even body weight, and done consistently and safely.

2. A personal trainer who understands women’s bodies makes all the difference.

Our bodies change through menopause, motherhood, and aging. That’s why working with a trainer who’s experienced in pelvic health, core recovery, and hormone-aware training is so important. They’ll help you avoid injury, modify exercises for your needs, and build a program you actually enjoy. If you've been Googling “best personal trainer for women near me,” consider going one step further, look for someone trained in women’s health and movement patterns, especially post-50.

3. You don’t have to work out every day (or kill yourself with cardio).

You might be tempted by “HIIT workouts for women over 50” and while they can be effective, they’re not always the best starting point. You don’t have to exhaust yourself to get results. Start with 2–3 strength-based sessions per week, with rest and recovery built in. It's about progress, not punishment. You'll gain more from doing a shorter, strength-focused session well than pushing yourself through a routine that leaves you sore and frustrated.

4. Consistency beats intensity. Always.

If your workouts have felt all-or-nothing in the past, you’re not alone. But the truth is, long-term results come from small, steady steps. That might mean simple movements while focusing on good form, or doing 20-minute sessions from home. The key is showing up for your body regularly and giving yourself grace on the days that don’t go perfectly.

5. You don’t have to figure this out alone, join us!

If you're looking for the best weight training for women near me, I’d love to welcome you to one of my local classes or help you get started through my online course, Strong in Six. It's a beginner-friendly strength training program designed with real women in mind—especially if you're returning to fitness, managing menopause, or just need guidance and support to start feeling like yourself again.

You’ll get weekly workouts, core and pelvic floor training, accountability, and the confidence to know: Yes, I can do this.

Ready to start?
Let’s build strength, one rep at a time.

[Learn more about Strong in Six here.]

PS. Local to Burford, Ontario? Drop into one of our local classes!