Strong, not scary: The truth about lifting weights after 40
I often hear from men and women in their 40s, 50s and older who tell me: “I know I should be doing more strength training, but it feels a bit intimidating.” They picture bodybuilders in the gym, lifting heavy weights with gritted teeth, and worry that it isn’t for them.
Some women are concerned that strength training might make them look bulky or masculine. Others worry that if they build muscle and then stop, it will somehow “turn into fat.” And almost everyone admits they feel a little nervous about where to begin.
If that sounds familiar, you’re not alone. Strength training is surrounded by myths that can make it feel out of reach - especially for men and women in midlife. But the truth is, strength training is one of the best things you can do for your health, mobility, and confidence as you get older. And when you approach it through a Pilates-informed lens - focusing on posture, control, and alignment - it becomes accessible, safe, and yes, even enjoyable.
In fact, according to a recent Guardian article, strength training is now one of the fastest-growing forms of exercise across all age groups (The Guardian, 2025)
Myth 1: “Strength training will make me bulky.”
This is probably the number one worry I hear. The reality? Women simply don’t have the same hormonal profile as men - particularly testosterone - which makes it very difficult to build large, bulky muscles. To look like a bodybuilder, you’d need a specific training plan, very heavy loads, and often a high-calorie diet, followed consistently for years.
What you will notice from strength training is improved muscle tone, definition, and a feeling of being firmer and stronger in your own body. For many people, this also means clothes fit better, posture improves, and everyday movements feel easier.
Myth 2: “If I stop, muscle will turn into fat.”
Muscle and fat are two completely different types of tissue. One cannot “turn into” the other. What can happen is this: if you stop using your muscles, they naturally shrink (a process called atrophy), and if your activity levels drop but your food intake stays the same, body fat may increase.
But that’s not muscle turning to fat - it’s simply a shift in body composition. The good news is that even after breaks, strength can be rebuilt, and it’s never too late to start. Studies show that people well into their 70s and 80s can gain strength and muscle when they train regularly (NHS, 2023)
Myth 3: “Strength training is dangerous at my age.”
Like any exercise, poor technique or doing too much too soon can cause injury. But with the right guidance, strength training is one of the safest and most beneficial forms of exercise you can do in midlife and beyond.
In fact, the NHS specifically recommends that adults over 50 should include muscle-strengthening activities at least twice a week to help maintain bone density and independence as they age (NHS Physical Activity Guidelines)
And this is where a Pilates-informed approach really shines. Pilates already teaches us alignment, abdominal support, and mindful movement. Bringing that into strength work helps you move well, lift safely, and protect your joints while you get stronger.
Why strength matters so much after 40
By the time we hit our 40s, most of us start losing muscle mass at a steady rate - a process called sarcopenia. For women, this speeds up after menopause, when hormonal changes accelerate bone and muscle loss.
Without strength training, this natural decline can make us weaker, more prone to falls, and less resilient to illness. But with regular resistance work, you can not only slow down this process - you can reverse it.
Here are just some of the benefits backed by research:
Bone health: Strength training helps stimulate bone growth and reduce the risk of osteoporosis and fractures (Harvard Health, 2022)
Metabolism and weight: Muscle tissue burns more energy at rest than fat, helping to regulate weight and blood sugar levels. Strength work also reduces the risk of type 2 diabetes and cardiovascular disease (Mayo Clinic, 2023)
Mobility and independence: Stronger muscles make everyday tasks easier - from carrying shopping bags to climbing stairs. They also improve balance and reduce fall risk, a key factor in maintaining independence later in life.
Confidence and mental health: Lifting weights can be empowering. Many people report improved confidence, body image, and mood after just a few weeks of regular strength sessions (PMC, 2015).
Longevity: Regular strength training has been linked to lower risk of death from all causes, especially when combined with aerobic activity (NIA, 2024).
The Pilates-informed difference
One reason many men and women shy away from weights is the fear of “doing it wrong” and hurting themselves. That’s completely understandable - and it’s also why approaching strength training through Pilates principles can be a game-changer.
In Pilates, we learn to:
Move with control and awareness
Align the spine and joints for optimal movement
Engage abdominals for stability
Coordinate breath with movement
These same principles apply beautifully to strength training. Whether you’re doing a squat, a row, or a press, bringing Pilates awareness into the exercise helps you lift safely and effectively. You’re not just ‘throwing weights around’ - you’re building strength in a mindful, functional way.
How to get started (without overwhelm)
Strength training doesn’t mean you need a gym membership or heavy barbells. You can begin right at home with simple tools like resistance bands, light dumbbells, or even just your own body weight.
Here are a few tips to get started:
Start small. Two sessions a week is enough to see benefits, according to both the NHS and the Guardian’s recent coverage.
Focus on movement patterns. Instead of isolated muscles, think about whole-body moves: squats (sitting and standing from a chair), hinges (bending to pick something up), pushes, and pulls.
Progress gradually. Over time, add a little more resistance - heavier bands, slightly heavier weights, or more repetitions. This principle is called progressive overload, and it’s how your body adapts and grows stronger.
Listen to your body. You should feel challenged, but not in pain. Soreness is normal at first, but sharp pain is a sign to stop.
Seek guidance. Working with an instructor who understands midlife bodies can make all the difference. That’s exactly why I created my Strength Training Programme, designed to help men and women over 40 build strength safely, confidently and accessibly.
From nervous to strong: what’s possible
I’ve seen so many men and women in their 40s, 50s, and beyond discover the joy of feeling strong. At first, they were hesitant - worried about their joints, their ability, or ‘looking silly’. But within weeks, they began noticing changes: better posture, more energy, fewer aches, and a new sense of confidence in their own bodies.
Strength training isn’t about becoming someone you’re not. It’s about becoming more resilient, more capable, and more at home in your body. And it’s absolutely never too late to start.
Ready to begin?
If you’ve been curious about strength training but unsure where to start, my Strength Training Programme for 40+ is designed with you in mind.
Level 1 is all about building foundations, introducing you to the basics of strength work with a Pilates-informed approach that prioritises form, safety, and confidence. As you progress, Levels 2 and 3 will give you more challenge, more variety, and more results - without ever losing sight of what makes movement safe and enjoyable.
Strength isn’t just for athletes or bodybuilders. It’s for every man and woman who wants to feel capable, independent, and energised - today and in the years ahead.
So if you’re ready to feel stronger, healthier, and more confident, I’d love to help you take that first step.