Beginner’s guide to strength training for women of all ages

Strength training isn’t just for bodybuilders or gym veterans — it’s for everyone, and that includes women of all ages. Whether you’re in your 20s or well into your 60s and beyond, resistance based training offers incredible benefits for your physical and mental well being.

In this beginner’s guide, we’ll look at the basics of strength training, why it matters, and how to get started safely and confidently.

Why strength training matters for women

There’s a common myth that strength training makes women “bulky.” In reality, regular resistance training helps to:

• Build lean muscle
• Boost metabolism
• Strengthen bones and joints
• Support healthy ageing
• Improve balance and coordination
• Enhance mental health and confidence

Strength training is especially important as we age, helping to prevent osteoporosis, reduce the risk of injury, and maintain independence. Checkout our blog entitled Exercise and the Menopause for more information.

Getting started: What you need to know

The great thing about strength training is that you don’t need a gym membership or lots of equipment to begin. You can start at home with some simple tools and a little motivation.

Start with bodyweight exercises

Before adding weights, begin with exercises that use your own body as resistance. These include:

• Squats
• Push-ups (or modified push-ups)
• Lunges
• Glute bridges
• Planks

These foundational moves help build strength and stability. Need help with form? Check out our blog on bodyweight basics.

Add resistance gradually

Once you’re comfortable with bodyweight training, it’s time to introduce resistance. Try using:

• Resistance bands – Great for home workouts and joint-friendly resistance
• Adjustable dumbbells – Ideal for progressive overload as you get stronger
• Kettlebells – Perfect for dynamic full-body exercises
• Ankle/wrist weights – Light resistance with added mobility benefits

Start light and increase resistance gradually. Aim for 2–3 strength sessions per week with a rest day in between.

Strength training by age

In your 20s–30s: Focus on building strength and mastering technique. This is the perfect time to develop a solid routine.

In your 40s–50s: Support muscle maintenance and hormonal health. Include a mix of strength and functional training.

In your 60s+ and beyond: Prioritise bone density, balance, and mobility. Low-impact resistance tools like resistance bands and light dumbbells are perfect.

Tip: The goal isn’t lifting heavy — it’s consistency and progress at your own pace.

Fuel your body

To get the most out of your training, ensure you’re fuelling your body with enough protein, hydration, and rest. Muscle recovery is key! For a boost, consider a quality protein supplement.

Staying safe and motivated

• Warm up before every session and cool down after
• Focus on form over speed
• Listen to your body and rest when needed
• Track your progress — small wins count!
• Consider following a beginner-friendly program or using a fitness tracker for accountability

Need help staying motivated? Our blog on how to motivate yourself to exercise has tips, tricks and real world advice.

Final thoughts

Strength training is one of the most empowering things you can do for your health at any age. Whether you're starting in your 30s or 60s, it’s never too late to begin. Take it one step at a time, build gradually, and enjoy the journey.

Ready to start your strength training journey?
Explore our full range of home workout equipment to find everything you need to begin today.