The Metabolic Power of Muscle

Muscle isn’t just for athletes or bodybuilders – it’s your body’s metabolic engine.

The more muscle you have, the more calories you burn at rest. Even when you’re sitting, sleeping, or watching Netflix. This is especially critical as your metabolism naturally slows with age.

Strength training also improves insulin sensitivity. That means better blood sugar regulation, lower risk of type 2 diabetes, and fewer energy crashes after meals. And unlike cardio, which burns calories mostly during the workout, strength training revs up your metabolism for hours afterward – a phenomenon known as excess post-exercise oxygen consumption (EPOC).

For women over 35, building and maintaining lean muscle is non-negotiable if you want to stay metabolically healthy.

Hormonal Shifts Make Strength Work Even More Important

As estrogen begins to dip during perimenopause and menopause, women lose more than just their menstrual cycles – they also lose protective benefits that estrogen once provided.

Lower estrogen contributes to:

• Reduced bone density
• Slower muscle recovery
• Increased fat storage, especially around the belly

Strength training acts as a powerful counterbalance. It stimulates the release of growth hormone and testosterone – both essential for muscle building, mood, libido, and metabolic resilience. It also helps maintain a healthy balance between estrogen and progesterone by keeping body fat levels in check.

If you’re navigating mood swings, night sweats, or weight gain in your late 30s or 40s, lifting weights might support you more than any amount of jogging ever could.

Strength Training Helps Manage Stress and Energy

It might sound counterintuitive, but lifting weights can be gentler on your nervous system than long bouts of cardio.

While cardio often pushes you into a prolonged stress state, strength training tends to activate your parasympathetic nervous system post-workout – the one responsible for recovery, digestion, and calm.

Women who lift regularly report:

• Better sleep
• Fewer energy crashes
• Lower anxiety
• More mental clarity and confidence

In fact, strength training has been shown to reduce anxiety symptoms and support mood stability more effectively than aerobic exercise alone.

Think of it not just as physical training, but nervous system training. Especially in your midlife years, this kind of resilience matters.

Will Strength Training Make Me Bulky?

How to Start Strength Training After 35

You don’t need to join a gym or lift heavy weights to begin. What matters is progressive overload – gradually challenging your muscles over time.

Here’s how to get started:

• Begin with 2–3 sessions per week
• Focus on full-body, compound movements: squats, lunges, rows, push-ups, deadlifts
• Start with body weight or resistance bands before adding weights
• Prioritise form and rest – avoid rushing between sets
• Include 1-2 rest days and ensure adequate protein intake for recovery

If you’re unsure about where to start, work with a qualified trainer or follow a beginner’s strength program tailored to women over 35.

Does Cardio Still Have a Role?

Absolutely – but it shouldn’t be the star of the show.

Walking, cycling, swimming, or even short bursts of HIIT can support heart health and improve mood. The key is balance. Ideally, combine 2–3 strength sessions with 1–2 cardio or mobility-focused days per week.

And remember, excessive cardio without strength work can drain energy, increase cravings, and stall progress – especially for women navigating midlife hormonal shifts.

Why This Matters More Than Ever After 35

Strength training for women over 35 isn’t just about aesthetics – it’s about protecting your energy, hormones, and long-term health. It improves sleep, lifts mood, and keeps weight gain in check without crash diets or punishing cardio. Most importantly, it helps you feel strong and in control – inside and out.

So if you’ve been stuck in the cardio cycle, now’s the time to pivot.
Pick up the weights. Challenge your muscles. Rebuild your strength – from the inside out.