Think getting older means getting weaker? Think again.
A new study just proved that women in their 50s can still gain serious strength—and it doesn’t take hours at the gym.
Why This Study Matters So Much
When we hear about strength training, most of the research is about men. Women—especially women over 50—are often left out of the conversation.
But that’s changing.
Researchers from Boston Medical Center decided to focus on a question that matters a lot:
“How much strength can women gain around menopause?”
Here’s why this is important:
- After age 30, we naturally lose 3–8% of our strength every decade. After 50, that number jumps to 5–10%.
- This loss of strength makes everyday life harder—and increases the risk of osteoporosis and injuries.
- Women going through menopause are especially at risk.
So, can strength training help women stay strong in their 50s and beyond?
The answer is: YES. And the results are more powerful than you’d think.
What The Study Did
The researchers followed 31 women (average age: 52) for 20 weeks. Half of the women were pre-menopausal, and half were post-menopausal.
They trained just 2 times a week for 10 weeks using a simple weight training plan.
No crazy workouts. No 5 a.m. bootcamps.
The Simple Training Plan
Here’s exactly what the women did:
🗓 Two sessions per week
Each workout included:
- Barbell Box Squats (for legs & glutes)
- Barbell Bench Press (for chest & arms)
- Cable Rows or Pulldowns (for back)
- Dumbbell Side Bends (for core)
- Plank Holds (for overall strength)
💪 Each muscle was trained with just 6–8 sets per week. That’s enough to spark change—without burning out.
What Happened Next Will Surprise You
Let’s break it down by results…
🧍♀️ Body Weight & Fat Loss
- Post-menopausal women: Weight stayed the same—no major changes.
- Pre-menopausal women: Lost fat and gained muscle (weight stayed the same because muscle replaced fat).
👉 Takeaway: If you’re before menopause, even simple training helps reshape your body. If you’re after menopause, don’t worry—the real magic is coming next.
💪 Muscle Mass
- Pre-menopausal women gained an average of 2.7 kg (about 6 pounds) of muscle in just 10 weeks.
- Post-menopausal women did not gain muscle, but…
🏋️♀️ Strength Gains Were INCREDIBLE
Even though the post-menopausal group didn’t gain muscle mass, their strength went way up.
Pre-menopausal women:
- Squat strength: 90 lbs → 145 lbs
- Bench press: 65.6 lbs → 77.4 lbs
Post-menopausal women (two groups):
✅ Low-intensity group:
- Squat: 78.2 lbs → 138.4 lbs
- Bench: 60.6 lbs → 73.6 lbs
✅ Moderate-intensity group:
- Squat: 81.2 lbs → 133.8 lbs
- Bench: 59.5 lbs → 72.9 lbs
🎉 These numbers are amazing. Even without gaining a lot of visible muscle, these women got way stronger.
What This Means For YOU
Whether you’re 48, 53, or 60—it’s never too late to start strength training. Your body is still capable of getting stronger, more balanced, and more powerful.
And you don’t need to train every day. Just 2 days a week is enough to:
✅ Boost your strength
✅ Support your bones and joints
✅ Improve energy and movement
✅ Build confidence at any age
How You Can Start Today
You don’t need a fancy gym or personal trainer. Here’s how to get started:
🟢 Beginner Strength Plan for Women 50+
2 days a week:
- Box squats or bodyweight squats
- Push-ups or bench press with dumbbells
- Resistance band rows or dumbbell rows
- Plank holds for 20–30 seconds
- Side bends or standing core twists
Start with light weights. Focus on form. Slowly increase over time.
💡 And remember: Strength is not about looking like a bodybuilder. It’s about feeling strong, capable, and independent in your everyday life.
Final Thoughts
This study proves it:
Women over 50 can gain strength—and lots of it.
Even just 2 workouts a week can make a big difference.
Your age is not a limit. In fact, now is the perfect time to start.
If you’ve ever felt like it’s too late, let this be your sign:
💚 You are strong. You are powerful. And you can still get stronger.
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