Why Women Building Bigger Glutes and Legs Is a Game Changer for their health as they age

In recent years, the fitness world has seen a powerful shift, more women are embracing strength training, with a particular focus on building stronger glutes and legs. What can be portrayed as a purely aesthetic goal I think should be recognised for its incredible health benefit particularly when it comes to long-term bone health, muscle preservation, and reducing their risk of life-changing injuries from falling as women age.

Strength training is no longer just about looking good in leggings (although it's today fine if that's all you want them for :) ) it's about setting the foundation for a stronger, more resilient body that can stand the test of time. Here's my take on why building stronger glutes and legs is one of the most valuable investments a woman can make for her health, as a trainer who works with women starting their journey in their 60s 70s and 80s.

Preventing Muscle Loss with Strength Training

As women age, they naturally begin to lose muscle mass, this process is called sarcopenia. After the age of 30, muscle mass declines at a rate of about 3–8% per decade, with the rate accelerating after 60. This loss of muscle mass leads to weakness, reduced mobility, and a higher likelihood of falls and injuries, which can be life changing, life limiting and fatal.

Building stronger glutes and legs through resistance training directly combats this muscle loss by stimulating muscle hypertrophy (growth) and improving muscular strength. When women prioritise compound exercises like squats, deadlifts, lunges, and hip thrusts, they engage multiple muscle groups in the lower body, building strength and stability.

Stronger Muscles = Better support for joints leading to a reduced injury risk.

Protecting Against Osteoporosis and Bone Fractures

Women are at a significantly higher risk of developing osteoporosis, a condition where bones become weak and brittle, particularly after menopause due to the sharp decline in estrogen levels. Weak bones make women more susceptible to fractures, particularly in the hips and spine, which can have life-altering consequences.

Resistance training, especially involving heavy lower body exercises, places stress on the bones in a controlled way. This stress stimulates osteoblast activity, the process where bone building cells create new bone tissue. Exercises like:

• Squats - Strengthen the femur (thigh bone) and pelvis

• Romanian Deadlifts - Strengthen the spine and posterior (back of the body) chain

• Lunges - Improve balance and strengthen hip and knee joints

This mechanical loading on the bones increases bone mineral density, making them stronger and more resistant to fractures. Studies have shown that women who engage in regular resistance training experience higher bone density and a significantly reduced risk of osteoporosis.

Stronger Bones = Lower risk of fractures and better ageing outcomes

Improved Balance, Stability and Fall Prevention 

One of the most significant risks that comes with aging and muscle loss is falling. Falls are the leading cause of injury related death for older adults, with hip fractures being particularly devastating, about 20% of older adults die within a year of a hip fracture.

As a trainer of women in their 60s 70s and 70s, the lack of stability and balance makes my clients feel unsteady, even in their own homes! Most have had at least one fall which thankfully hasn't meant hospitalisation but has made them terrified of falling again because of how difficult it was to get up from the floor.

Strengthening the glutes and legs improves:

• Proprioception – Awareness of body position and movement

• Joint stability – Stronger muscles provide better support to joints, reducing the likelihood of rolling an ankle or buckling at the knees

• Core engagement – Strong glutes and legs enhance overall balance and coordination

By targeting glute strength through exercises like hip thrusts and bridges, women develop better hip extension and pelvic control, key factors in balance and fall prevention. Stronger quads, hamstrings, and calves also improve stability when walking, climbing stairs, or catching yourself if you trip.

Stronger Muscles = Better balance = fewer falls

Hormonal and Psychological Benefits

Strength training positively impacts hormonal balance, especially for women. Building muscle through lower body exercises boosts the production of testosterone and growth hormone both are essential for muscle repair, strength, and overall vitality.

Regular strength training also increases the release of endorphins the "feel-good" hormones that reduce stress, improve mood, and combats anxiety and depression. 

For women navigating the hormonal shifts of menopause, the psychological boost from consistent strength training can be just as impactful as the physical benefits.

Living in a body that feels strong is a very pleasant side effect of lifting heavy weights. What woman wants to live in a body that feels fragile, unsteady, unsafe and weak? 

Stronger Body = Stronger Mind 

Better Functional Strength and Quality of Life

Let’s face it, life requires strength. Whether it’s carrying your shopping, getting up from the floor, or picking up a child, functional strength in the glutes and legs makes daily tasks easier and reduces the likelihood of injury during everyday movements.

Training squats, deadlifts, and lunges builds functional strength that directly translates to better performance in real life. It also enhances athletic performance, making activities like walking, running, or even dancing more enjoyable and sustainable as women age.

More Strength = More independence and better quality of life

The Confidence Boost of Strength

Beyond the physical and health benefits, building muscle and strength creates a sense of empowerment. Women who engage with strength training often tell me that they feel more confident, capable, and self-reliant. Seeing physical progress, lifting heavier weights, seeing muscle definition, and feeling stronger all translates into increased self esteem and body confidence.

Strength Builds Confidence Inside and Out

Summary - Stronger Glutes = Stronger Future

That more women are working towards building bigger glutes and legs is more than just an aesthetic cultural shift, it's going to help improve women's long-term health and resilience. By focusing on lower body strength, women can protect themselves from age related muscle and bone loss, reduce the risk of fractures and falls, and improve overall functional strength and balance as they age.

Stronger glutes and legs don’t just make you look good, they will keep you strong, independent and safe through the later phases of your life.  

Let's not build more generations of women who feel like they are only allowed to engage in light and dainty exercise and are trolled for wanting to build muscle. 

People show their ignorance around women's health issues as we age if they are insulting or belittling women who choose to build bigger glutes and legs. 

We expect this from men but if you are a woman doing this, please stop and ask yourself what you want the later years of your life to be like with little to no muscle in your legs and glutes? I can tell you from personal experience working with clients like this that it's way harder to build a strong body in your 80s so maybe you should give it a go?!

So ladies my message to you all is keep squatting, deadlifting, and lunging and building your biggest glutes and legs and keep going through all the seasons of your life. Your 80 year old self will thank you x