Aging is a privilege, not a setback. Believe me I have never felt STRONGER and I am 51. But as we move into our 40s, 50s, and beyond, our bodies start to change—and not always for the better if we don’t take action. Bone density declines, muscle mass decreases, and strength can fade, leaving us more prone to osteoporosis, injury, and even falls. The good news? We can fight back. Strength training is your secret weapon to stay strong, confident, and capable through perimenopause, menopause, and beyond. You will often hear me say …I train for my “old lady body” not a “bikini body”. Dense bones, strong muscles, a healthy heart, good balance and coordination and most importantly…physical independence.
Why Strength Training Matters
Strength training isn’t about “getting big” or looking a certain way. It’s about function. It helps you:
~ Protect Your Bones: Regular resistance training increases bone density, reducing the risk of osteoporosis and fractures.
~ Preserve Muscle Mass: We naturally lose muscle as we age (around 3-8% per decade), but lifting weights keeps your muscles strong and functional.
~ Boost Metabolism: More muscle = a higher metabolism. Think of muscle mass as “Metabolic Gold” - far more calories are burned trying to preserve muscle mass at rest which helps increase your metabolism, manage weight and boost energy levels.
~ Improve Daily Life: From lifting groceries to playing with your kids (or grandkids), strength makes life easier and more joyful. I say this because feeling strong has changed my life forever.
When I hit perimenopause, my body was breaking down. I was anxious, exhausted, and felt physically weak. Strength training became my lifeline. Not only did it rebuild my body, but it transformed my mindset. I became “Strong Mary,” and now I’m here to show you how to embrace that same power.
3 Steps to Start Strength Training
1. Start Small, but Start Now: You don’t need heavy barbells on day one. Begin with bodyweight exercises like air squats, push-ups (or knee push-ups), and planks. Focus on form and consistency. Start with 5 sets of 8-10 repetitions.
2. Use Dumbbells to Progress: Gradually introduce light weights and start to up the weight to stimulate muscle growth. Your muscles then require more stimulus to grow, which means you need to lift heavier weights in a controlled manner. This process is called PROGRESSIVE OVERLOAD. It challenges your muscles, encouraging them to adapt and grow. Now try dumbbell squats (holding a dumbbell under your chin), deadlifts, or shoulder presses. Aim for 2-3 sets of 8-12 reps. (For the full beginners program click here - Women's Wellness Program | Menopause Support Group & Fitness Program – Aviiana)
3. Train Like a Beginner, Eat Like an Athlete: Strength training thrives on good nutrition. Focus on protein-rich foods to fuel muscle repair and growth. Eggs, chicken, tofu, beans—make them your best friends.
Strength training isn’t just exercise. It’s empowerment. It’s saying to yourself, “I’m not done yet.” If you’re ready to feel capable, resilient, and strong, start today. Small steps lead to massive changes—and you’re worth every single one.
At Aviiana, we call this the “Aviiana Wellness Program: Peri to Post” Join us, and let’s rewrite what aging looks and feels like—together.
STRONGfully yours
Mary xx
