Part 5: Building a Strong Future: How Weight Training Supports Healthy Ageing

As women, we spend so much of our early years caring for others, kids, family, partners, work. But what about caring for future you?

The strong, accomplished, vibrant version of ourselves we hope to be at 70… 80… and 90? We are living longer...

The truth is: we get to build her now, one weightlifting session at a time.

I want to explain why weight training is one of the greatest tools we have for aging well, staying independent, and living life fully for decades to come. As someone who trains women in their 60s 70s, 80s and yes I have a 92 year old client who were not given this advice early enough, I don't want you to have the struggles they do.

Stronger Today - Preventing Falls & Fractures In The Future

As we age, our balance naturally declines (all my clients over 80 have sub optimal balance) but it doesn’t have to be that way for you.

Weight training improves:

• Leg strength

• Coordination

• Bone density

Which means fewer trips, better reflexes, and stronger bones to protect us if we do trip and fall.

Fun fact: After age 30, women can lose up to 5% muscle mass per decade unless they strength train. Keeping your muscles now helps protect your movement long term.

Independence is the New Wealth

What’s more empowering than being able to carry your shopping, tend to your own garden, or move furniture, all without asking for help?

Strength training keeps the muscles you need for daily life full of power... so you don’t have to give up the things that make life yours.

Open your own jars

Get up off the floor with ease (none of my over 80 clients can do this with ease and some have almost had to call emergency services after a fall)

Travel and explore - Life becomes smaller as we age, let's stay strong enough to life a full life at all ages

Stay active and engaged in living a full life for as long as you choose 

It's not just about adding years to your life, it’s adding life to those years. 

Quality of Life Isn’t Just a Buzzword

Nothing compares to the confidence of feeling strong in your body (this is the most beautiful gift of lifting weights) and the independence that brings as you enter the later decades of your life.

But it’s also about:

• Clearer mind, reduced risk of cognitive decline

• Healthier heart and metabolism

• Boosted mood and reduced anxiety

• Increased energy and vitality

Every time you pick up a weight, you’re sending your future self a love letter. 

Strength in Your 70s, 80s, and Beyond

Here’s the inspiring truth: it is never too late to start.

Studies show that people in their 70s and 80s can build strength, mobility, and bone density through resistance training. Your body is always ready to adapt, at any age, what a blessing.

The strength you build now?
It’s your ticket to a joyful, confident, independent older you.

Quick Action Plan for Building Strength At Any Age

Ready to start building your strong future? Here’s a simple place to begin:

1. 2–3 weight training sessions per week (duration can be 20 Mins)

2. Focus on full body movements:

   • Squats 2 x 8-12 reps

   • Push-ups or dumbbell chest presses 2 x 8-12 reps

   • Dumbbell Deadlifts or dumbbell hip hinges 2 x 8-12 reps

   • Dumbbell/Barbell Rows and dumbbell/barbell overhead presses 2 x 8-12 reps

3. Use challenging weights (where the last 2-3 reps feel tough but doable)

4. Add in balance work like single-leg stands or step-ups and standing with both feet next to each other

Small consistent habits lead to big changes over time. Go get the life you want, not just accept what it gives you x