Weightlifting for Women: A Key to Longevity
- Monica Bell
- Dec 4, 2025
- 4 min read
Without a doubt, most longevity studies focus on men. Slowly, that is beginning to change. For example, hormone replacement is now a more widely accepted treatment for the symptoms of menopause and the consequences of declining hormones, such as osteoporosis, heart disease, depression, and fatigue.
Longevity is one of the buzzwords of the moment, with emerging technologies such as experimental drugs designed to target and eliminate "zombie cells"—those that accumulate with age and cause inflammation. Researchers are developing drugs that can reprogram the aging trajectory of cells, and artificial intelligence is being utilized to analyze vast amounts of data, thereby accelerating the discovery of drugs for longevity.
Despite these future advances, the question becomes, do you want longevity without health? The basics still apply for women, just as they do for men: exercise, good sleep, a plant-based diet, social connection, hormone replacement, and weightlifting.
“It’s not going to be aerobic fitness that limits you later in life, its going to be strength and power. “ (Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada. )
Why Weight Lifting (Strength Training) is Important
Progressive muscle loss begins for both men and women in their 30s. By the time you reach your 60s or 70s, there is a significant risk of developing sarcopenia, which is the loss of muscle that can affect daily activities. Let’s examine how strength impacts every aspect of our lives.
Function. Think about a typical day in your life. What does it involve? Probably walking, climbing stairs, driving, going from sit to stand, carrying groceries (or grandkids!), bathing, cooking, cleaning, gardening, and more. In other words, the ability to remain independent.
Osteoporosis. The risk of osteoporosis is higher in women because female bones are typically smaller and less dense than those of men. The risk increases at menopause, when levels of bone-bolstering estrogen fall. It is well established that weight-bearing exercises, along with hormone replacement, can increase bone density.
Falls. Falls are the leading cause of injury for adults aged 65 years and older. Over 14 million, or 1 in 4 older adults, report falling every year. If you have osteopenia or osteoporosis at any age, you are much more likely to break a bone. Age-related loss of muscle mass and problems with balance and gait contribute to an increased risk of falls.
How Weightlifting for Women Got a Bad Rap
Strength training for women is more accepted now than it used to be, but stigma continues to prevent many women from starting or reaching their potential. Here are some of the societal and gender based stigmas:
Strength training is not “feminine.”
Women who engage in strength training continue to face discouragement and negative comments in gym environments, further reinforcing the idea that it is a male-only domain.
One of the most persistent myths was that lifting weights would cause women to become excessively muscular and "bulky". In reality, women have significantly lower levels of testosterone, which makes it very difficult for them to gain muscle mass at the same rate as men. Instead, weight training often leads to a more toned physique. Even with testosterone replacement, building too much bulk is unlikely.
Weightlifting is dangerous as you age. Weightlifting done correctly and with training is no more dangerous for women than for men.
What You Need to Get Started and How Hormone Replacement Can Help
If you are a woman going through perimenopause or menopause, you should consider hormone replacement for these reasons:
Assistance with building muscle mass
Increased bone density
Increased energy and improved mood
Better sleep
Improved focus and motivation
Starting Strength Training
Perhaps you have never participated in weightlifting before, or you dabble but don’t really make progress. Here are our suggestions for getting started or improving upon your current routine.
Use a professional trainer. The cost of engaging a professional trainer's services will be well worth it. We have observed too many people in the gym flailing about using poor technique that is not only dangerous but ineffective. A trainer will guide you through safe lifting techniques and help you achieve your goals.
Choose the right gym. Choosing the right gym can be tricky. Our advice: ensure that the gym you choose has plenty of free weights, as they will produce the best results over time. If you are older, a county recreation gym might be less intimidating.
Be consistent. Strength training is a lifelong endeavor. Three times a week is optimal.
Use variety. A good personal trainer will emphasize this, but changing your routine will keep you interested and yield better gains. Working out at home can be great if you have limited time, but ensure that you have enough equipment to keep things challenging.
Listen to your body. Over time, you will begin to recognize the difference between overtraining and injury risk, and normal soreness from a hard workout. An injury can set you back weeks, so take time to assess any unusual discomfort.
How Your Mindset Can Hold You Back
It is normal for women to underestimate their ability to improve strength and power. After all, we weren’t taught to value that in ourselves. This internalized belief can have a significant impact on your motivation and potential. Some ideas to keep in mind:
With proper training, you can safely lift far more than you think.
Power is a concept that can be exhilarating, whether it involves the ability to move large and heavy objects, jump, perform Olympic lifts (clean and snatch), plyometric movements (box jumps, plyometric push-ups), or explosive ballistic movements (kettlebell swings and medicine ball slams).
Mindfulness when strength training is a potent tool. Mindfulness in weightlifting enhances physical outcomes and well-being by improving muscle activation and form, leading to better strength gains and a reduced risk of injury. Mindfulness is simply attending to every repetition with focus and intention.
A Long and Healthy Life
At Optimal Hormone Health, we start where you are-wherever that might be. We view hormone replacement as the foundation upon which you can achieve all other health-related goals. Our expertise encompasses diet and weight loss, supplements, and the treatment of underlying medical conditions, all while providing you with the emotional support to reach your individual potential.