Strength Training for Women Over 35: You Don’t Need to Start Again Every Monday
How many times have you told yourself, “I’ll start again on Monday”?
You start the week feeling motivated. You plan your workouts, promise yourself you’ll eat better, and tell yourself this time will be different.
Then life happens. Work gets busy. The children need you. You’re exhausted. Before you know it, another week has gone by.
Sound familiar?
Here’s something I tell women in my gym all the time: You don’t need to do everything perfectly. You just need a routine you can actually stick to.
And if you’re over 35, strength training is one of the best places to start.
Why strength training matters as we get older
As women get older, maintaining muscle strength and bone health becomes increasingly important. During perimenopause and menopause, hormonal changes can also affect our bodies.
Strength training helps develop or maintain muscle, supports bone health, improves balance and makes everyday activities easier. The NHS recommends strengthening activities that work the major muscle groups on at least two days a week, alongside regular aerobic activity.
But here’s what I want you to understand: you don’t have to become a gym fanatic to benefit from lifting weights.
You don’t need to train every day. And you certainly don’t need to punish yourself with endless workouts.
My simple two-day strength-training plan
If you’re starting from scratch, I’d rather see you complete two manageable sessions every week than attempt five workouts and give up after ten days. Here’s an example of how you could begin.
Day 1: Full-body strength
Start with five minutes of gentle movement to warm up.
- Goblet squats: 2 sets of 8–10 repetitions
- Dumbbell rows: 2 sets of 8–12 repetitions on each side
- Glute bridges: 2 sets of 10–12 repetitions
- Incline push-ups: 2 sets of 6–10 repetitions
Choose weights that challenge you without compromising your technique. Rest when needed between sets.
Day 2: Strength and stability
- Romanian deadlifts: 2 sets of 8–10 repetitions
- Supported reverse lunges: 2 sets of 6–8 repetitions on each leg
- Dumbbell shoulder presses: 2 sets of 8–10 repetitions
- Farmer’s carries: 2 rounds of around 30 seconds
Leave at least one recovery day between the sessions. If you’re new to training, start with lighter weights and learn the movements properly. Many of these exercises can be adapted for home using resistance bands or other suitable equipment.
If you have an injury, osteoporosis or a condition that affects exercise, seek appropriate professional guidance before starting.
How do you know when to increase your weights?
This is something women ask me regularly.
If you’re completing every repetition comfortably, with good technique, you might be ready to increase the challenge. That doesn’t mean jumping straight to heavy weights.
You could add another repetition, increase resistance slightly or improve your control.
Progress isn’t always about lifting heavier. It’s about gradually becoming stronger.
And remember, some weeks you’ll have more energy than others. That’s completely normal.
Don’t forget about your nutrition
You can have the best workout plan in the world, but you still need to fuel your body. One thing I encourage women to do is include a source of protein in their meals.
- Eggs for breakfast
- Chicken, fish or lentils at lunch
- Greek yoghurt with berries as a snack
- A balanced dinner with protein, carbohydrates and vegetables
You don’t need to live on protein shakes or follow an extreme diet. The aim is to build eating habits that support your training and fit your lifestyle.
Stop waiting for the perfect Monday
You don’t need to wait until you’ve lost weight to join a gym. You don’t need to be fit before you start. And you don’t need to feel confident walking through the door.
That’s what we’re here to help you with.
At FemalePT, we support women of different ages, fitness levels and backgrounds. Some women want to lose weight. Some want to get stronger. Others simply want to feel healthier, have more energy and make time for themselves again.
Whatever your reason, it’s a good enough reason to start.
Start with two sessions. Build your confidence. And keep showing up for yourself.
Because we’re not training for a holiday, a wedding or a particular number on the scales. We’re training for life.
Souad x
Founder, FemalePT
Ready to start your strength-training journey?
Whether you prefer one-to-one personal training, Small Group PT or online coaching, we’ll help you find a routine that works for you.
Train with us at our private women-only studio in West London, or follow a structured programme from home.
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