Why Strength Training is a Must for Women Over 30
- Dana Jeffkins
- Jun 10
- 2 min read
If you’ve hit your 30s and feel like your body is shifting in ways you can’t quite explain, you’re not alone. Around this age, many women start noticing changes in energy, muscle tone, and recovery. But what’s really happening beneath the surface?
The answer lies in biology and the solution is strength training.
The Science: What Happens After 30?
Starting in your 30s, women begin to lose muscle mass at a gradual rate, about 3–8% per decade, a process called sarcopenia. By the time menopause hits, this rate accelerates due to a sharp drop in oestrogen, which plays a vital role in muscle maintenance and bone density.
This muscle loss impacts:
Metabolism – Reduced muscle mass lowers your resting metabolic rate.
Joint stability – Less muscle means less support for bones and joints.
Functional strength – Everyday tasks like lifting, carrying, or standing become harder.
Bone health – Osteopenia and osteoporosis risk increases with age and inactivity.
Why Strength Training Matters
Strength training (also known as resistance training) isn’t just about building visible muscle, it’s a key component of long-term health. The World Health Organisation and Australian Department of Health recommend at least 2 days per week of strength-focused activity for all adults, especially women over 30.
The benefits include:
✅ Improved bone density – reducing the risk of fractures.
✅ Increased lean muscle mass – boosting metabolism and energy.
✅ Better blood sugar regulation – lowering risk of type 2 diabetes.
✅ Enhanced mood and mental health – resistance training has been linked to reduced anxiety and depression.
✅ Reduced risk of chronic illness – including heart disease, arthritis, and osteoporosis.
Strength Doesn’t Mean Hardcore
Many women hesitate to start strength training due to a fear of injury, bulkiness, or gym-based intimidation. But strength can be gentle, intentional, and tailored to your body.
At Movement Synergy Allied Health, we blend strength-based Pilates and resistance techniques in a way that:
Feels safe and supported
Builds stability from the inside out
Is guided by an Exercise Physiologist who understands the female body
Whether you’re postnatal, peri-menopausal, or simply want to future-proof your health, strength training is one of the most powerful tools in your wellness toolbox.
It’s Never Too Late to Start
You don’t need to feel “fit enough” or “strong enough” to begin. You just need a space that supports you.
Our Lift classes are designed to help women:
Build foundational strength
Improve posture and core control
Support joints and reduce pain
Feel strong, capable, and confident
It’s time to shift the narrative. Strength isn’t just for athletes or the young, it’s for you, right now.
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