Spoiler: avoiding strength training is the real risk.

I get this question all the time at Coastal Fitness. Usually from women in their 50s and 60s who want to get stronger but aren’t sure they should.

“I don’t want to get bulky.” “Is it safe for my knees/back/shoulder?” “I don’t think my body can handle that.”

Sound familiar? Good. Let’s clear this up – because when it comes to resistance training after menopause, the science says the opposite of what most of us have been told.

What’s Actually Happening to Our Muscles After 50

Ladies, here’s the painful truth. (I’m 53, so this hits hard for me too… 😓) After 50, women lose roughly 1-2% of their muscle mass every year. After 60, that rate can jump to 3%. And menopause makes it worse because estrogen plays a direct role in keeping muscle healthy.

For me, personally, none of this is about vanity or how I look. It’s about how I want to age.

You might not notice it right away, but over time the signs start adding up:

Groceries feel heavier than they used to
Stairs take more effort
Balance starts to feel a little off
Energy disappears earlier in the day
Things that used to feel easy just… don’t

In fact, it happens so gradually that most of us don’t connect the dots until we’re already frustrated. Believe me, I’ve been there. I’ve watched my own body change. And I’ve watched hundreds of women walk through our doors feeling the exact same way.

The good news? Muscle responds to strength training at any age. Researchers at Stanford’s Lifestyle Medicine program have confirmed it – whether we start at 50 or 75, our bodies can rebuild. We just have to give them a reason to.

That reason is resistance training – and it works even after menopause.

Our Joints Will Actually Thank Us

This is the one that trips people up. If our knees already hurt, why would we add weight?

Here’s exactly why: weak muscles make joints work harder. When the muscles surrounding our knees, hips, or shoulders can’t absorb impact and provide stability, the joint takes all the stress. As a result, that’s where the grinding and stiffness come from.

Resistance training (strength training) – done with proper coaching – reverses that equation. We build the support system around the joint so the joint itself can take a break.

I’ve watched it happen hundreds of times at our studio in Gateway, Fort Myers. Women walk in worried about their knees. A month later, they’re taking the stairs without a second thought. It honestly never gets old seeing that transformation. 🥰

The difference comes down to how we train:

Controlled movements (no jerking, no rushing)
Appropriate resistance for our current level
Smart progression over weeks and months
A coach watching our form and making adjustments

In other words, this isn’t extreme intensity. It’s intentional, guided, and built around where we are right now – not where we were at 30.

Our Bones Need More Than Walking

After menopause, bone loss accelerates. And look, walking is wonderful – please keep doing it – but our bones need resistance training to stay strong.

When muscles pull against bone during strength training, it signals our bodies to increase bone density. Researchers at the Mayo Clinic call strength or resistance training one of the most effective non-pharmaceutical ways to maintain bone health. That’s a big deal when osteoporosis is on the table.

And on top of that, there’s falls.

Here’s something I wish more women knew: falls aren’t really about age. They’re about strength, stability and agility (all things we train for here at Coastal Fitness!) Strong legs, an engaged core, and trained balance are what keep a stumble from becoming a hospital visit.

If you’re a woman over 50 here in Fort Myers, Lehigh Acres, or anywhere in Southwest Florida – building (or rebuilding!) your strength foundation now is one of the best investments you can make in your future independence.

Why Those 5-Pound Dumbbells Stopped Working

Real talk – light weights are a great starting point. But our bodies adapt fast.

Once the challenge is gone, so is the muscle-building signal. We might feel like we’re “working out,” but if nothing has changed in months, the stimulus isn’t enough. This is one of the most common things I see – and I get it, because many women think feeling tired means they’re getting stronger.

The fix is called progressive overload – and it’s simpler than it sounds:

Add one more rep
Use a slightly heavier weight
Progress to a more challenging version of the exercise
Reduce rest time between sets

Small steps. Big results over time.

The CDC recommends strength training at least two days per week for all adults – including women in our 50s, 60s, and 70s. And we don’t need marathon sessions, either. At Coastal Fitness, our workouts are 30 minutes, fully coached, and designed to make every minute count. Resistance training is what’s on the menu here at Coastal Fitness – strength training that allows you to show up confidently in your everyday life.

Oh – and eat your protein. Seriously. This was a game changer for me. Shoot for 25-30 grams per meal. Our muscles can’t rebuild without it. <-Read that again!

The Part Nobody Expects

Women come to Coastal Fitness for all the reasons you’d expect.

They want to lose weight.
They want to get stronger.
They want their bodies to move better again.

But that’s not why they stay.
They stay because of what happens to their confidence. In small everyday moments,

They stop living carefully
They pick things up without hesitating
They get off the floor without leaning on the edge of this or that
They book the trip
They chase the grandkids
They stop saying “I can’t” out of habit

One of our members told me recently that I can’t stop thinking about:

“I didn’t realize how careful I’d been living until I stopped needing to be.”

That one stopped me in my tracks. Because I think so many of us do that – we shrink our lives a little at a time without even realizing it. We get careful, then a little more careful. And before we know it, our lives have gotten smaller without us ever deciding they should.

Being surrounded by other women who understand that, who are working through it too, is what makes this community so special.

You don’t just get stronger here.
You start trusting yourself again.

Why Coastal Fitness Works for Women Over 50

We’re not a big-box gym. We’re a community-driven fitness studio in Gateway, Fort Myers – and we built this place for women (and men!) who want support, not intimidation.

So here’s what that looks like in practice:

Every workout is fully-guided – you’re never left guessing what to do next
Every member is seen – our coaches know your names, your goals, and your limitations
Every fitness level is welcome & accommodated – we scale the workout to your fitness level – whether you’re at day 1 or an experienced member
Every session is 30 minutes – efficient, effective, and designed for busy lives

We serve Fort Myers, Lehigh Acres, Estero, North Fort Myers, Buckingham, Miromar Lakes, and every community in between.

At the end of the day, age isn’t the problem. Lack of strength is. And that’s completely fixable.

How to Start (Without Feeling Overwhelmed)

If you’ve been thinking “I know I should do this, but I don’t know where to begin” – honestly, that tells me you’re already being smart about it.

Here’s your map:

Get coached. Form matters – not for perfection, but for safety and results. Having someone watch your movement and adjust intensity to your level makes all the difference.
Start with 2-3 days a week. That’s enough to build real strength without overwhelming your body.
Focus on movements that mirror real life. Squats, presses, rows, core work. The stuff that makes carrying bags, climbing stairs, and getting off the ground feel easy again.
Give it a month before you judge it. This is the truth: you’ll feel the difference in your energy and how you move before you see it in the mirror. Trust the process.

And if you want a clear, structured path to get started – that’s exactly what our 21-Day Jumpstart program is for. Beginner-friendly. Fully coached. Designed to build real strength from day one. Whether you’re brand new to resistance training or getting back into it after menopause, this program meets you where you are.

No pressure. No confusion. Just a smart starting point with women who want to see you succeed.

Frequently Asked Questions About Strength Training for Women Over 50

Is strength training safe if I already have joint pain?

In most cases, yes – and it often helps. Strengthening the muscles around a painful joint provides better support, reduces stress on the joint, and can decrease pain over time. The key is working with a coach who understands modifications and progression. If you have a specific condition, check with your doctor first, but don’t assume joint pain means you can’t train. It usually means you need to train smarter.

How often should women over 50 strength train?

The CDC recommends at least two days per week of muscle-strengthening activities. Most women find two to three sessions per week – with rest days in between – works well for building strength without overdoing it. Each session doesn’t need to be long; 30 minutes of focused, coached training is effective.

Is it too late to start strength training after menopause?

Not even close. Research confirms that women see significant improvements in strength, bone density, and functional fitness when they start resistance training after menopause – even if they’ve never lifted weights before. Many of the women at Coastal Fitness started in their 50s and 60s and are now stronger than they were in their 40s.

What should I eat to support strength training after 50?

Protein is the biggest priority. Shoot for 25-30 grams of protein per meal to support muscle maintenance and recovery. Beyond that, eating a balanced diet with enough total calories to fuel your activity is important. At Coastal Fitness, we offer nutrition coaching alongside our training programs because the two go hand-in-hand.

Busting Common Myths

Do I need to lift heavy weights to see results?

No – especially not at the beginning. What matters most is progressive overload: gradually increasing the challenge over time so your muscles keep adapting. You might start with bodyweight exercises or light resistance and build from there. The weight on the bar matters far less than consistency and smart progression.

Will strength training make me bulky?

No. Women don’t produce the hormonal levels needed to build large amounts of muscle mass. What you’ll notice instead is feeling firmer, more defined, more capable, and more confident. Our members tell us they’re surprised by how much they enjoy the way strength training makes them feel – and look.

Your Next Step

You’re not behind. You’re not too late. And you definitely don’t have to figure this out alone.

Try our 21-Day Jumpstart program – a beginner-friendly, fully coached way to build real strength with guidance every step of the way. It’s the perfect starting point for beginners or those wanting to get back into working out.

Book a free body composition scan At last, see exactly where your lean muscle mass stands right now, so you can track real progress as you get stronger. It’s simple, it’s free, and it gives you a clear picture of your starting point.

That little voice saying “I should start” is wisdom. It’s your body telling you what it needs. Listen to it. ❤️

Coastal Fitness 12220 Towne Lake Dr. #55, Fort Myers, FL 33913 (Gateway) (517) 605-0397 Serving Fort Myers, Lehigh Acres, Gateway, Estero, North Fort Myers, Buckingham, Miromar Lakes, and surrounding communities.

Written by Coach Jenn Bates, Co-Owner along with her hubbie Neil, at Coastal Fitness in Fort Myers, FL. We specialize in fully-guided, 30-minute group training for all fitness levels – with a focus on helping men and women lose weight, build strength, confidence, and independence.