Spring into Strength: The Importance of Strength Training for Women of All Ages and How to Refresh Your Routine

As the chill of winter fades and spring brings longer, brighter days, it’s the perfect time to shake off the stagnation and renew your commitment to strength and wellness. Strength training is one of the most empowering and effective tools for women to build physical and mental resilience—no matter your age. Whether you're just starting out or you've been lifting for years and need a refresh, spring is the season to re-energize your strength routine.

Why Strength Training Matters—At Every Age

1.     Preserving Muscle Mass & Bone Health

Beginning in your 30s, you can lose 3–8% of your muscle mass per decade if you're not strength training (Mitchell et al., 2019). That loss accelerates during menopause and beyond, increasing risk for frailty and falls. Resistance training helps maintain muscle and significantly improves bone mineral density, which is critical for preventing osteoporosis (Howe et al., 2019).

2.     Metabolism & Weight Management

Muscle is metabolically active—it burns more calories at rest than fat. Women who strength train maintain healthier body composition, insulin sensitivity, and lower rates of metabolic syndrome (Strasser & Pesta, 2019). This becomes especially important as hormonal changes can cause shifts in weight distribution and energy use.

3.     Mental Health & Cognitive Benefits

Beyond the physical, strength training improves mood, reduces anxiety and depressive symptoms, and even enhances cognitive function (Gordon et al., 2023). Many women report feeling more confident, capable, and emotionally grounded when strength is part of their weekly routine.

Why Spring is the Best Time to Reset Your Strength Routine

Spring gives us the natural motivation to get moving—there’s more light, more warmth, and more energy in the air. It’s also a great time to reflect on what’s working (or not) in your routine and either:

·       Start fresh if you’ve never strength trained before

·       Revamp and progress your training if you’re plateauing or bored

Tips to Get Started (or Break Through a Plateau)

Start with Simple, Compound Movements

New to lifting? Focus on functional movements like squats, rows, and presses. These work multiple joints and muscles, giving you the biggest bang for your buck (Schoenfeld & Grgic, 2018).

1.     Progressive Overload

Doing the same weight for months = no gains. Gradually increase load, reps, or tempo to keep your muscles adapting and growing (Schoenfeld et al., 2021).

2.     Change Up Your Stimulus

Been doing the same 3 sets of 10 for years? Try a new split (like upper/lower or push/pull), new equipment (resistance bands, kettlebells), or a different rep scheme to spark progress.

3.     Train for Power, Not Just Strength

Fast, explosive movement (like kettlebell swings or med ball slams) improves neuromuscular performance and helps combat age-related declines in reaction time and balance (Reid et al., 2020).

4.     Set Performance-Based Goals

Forget weight loss—focus on goals like 'deadlift 100 lbs,' 'do 10 push-ups,' or 'lift twice per week for a month.' These goals are empowering, trackable, and much more motivating.

5.     Work with a Certified Trainer or Coach

Hiring a personal trainer or strength coach can help ensure proper technique, reduce injury risk, and create a structured program tailored to your goals. Studies show that working with a professional leads to greater strength gains, improved adherence to exercise routines, and enhanced motivation compared to training alone (Ratamess et al., 2019).

Strength training is the gift that keeps on giving—whether you’re 25 or 65. And there’s no better time than spring to embrace it. It’s not about chasing perfection or aesthetics—it’s about building strength from the inside out. Whether you're picking up a dumbbell for the first time or switching up your long-time routine, let this season be your fresh start.

Need help?  Just reach out!

References

Gordon, B. R., McDowell, C. P., Lyons, M., Herring, M. P., & Hallgren, M. (2023). Resistance training and anxiety: A systematic review and meta-analysis of randomized controlled trials. Psychiatry Research, 321, 115052. https://doi.org/10.1016/j.psychres.2022.115052

Howe, T. E., Shea, B., Dawson, L. J., Downie, F., Murray, A., Ross, C., Harbour, R. T., Caldwell, L. M., & Creed, G. (2019). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews, (7). https://doi.org/10.1002/14651858.CD000333.pub2

Mitchell, C. J., Churchward-Venne, T. A., West, D. W. D., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2019). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71–77. https://doi.org/10.1152/japplphysiol.00307.2012

Ratamess, N. A., Faigenbaum, A. D., Hoffman, J. R., & Kang, J. (2019). Self-selected resistance training intensity in healthy women: The influence of a personal trainer. Journal of Strength and Conditioning Research, 33(4), 960-969. https://doi.org/10.1519/JSC.0000000000002337

Reid, K. F., Fielding, R. A., & Frontera, W. R. (2020). The importance of resistance training for older adults. Current Sports Medicine Reports, 19(8), 336–341. https://doi.org/10.1249/JSR.0000000000000743

Schoenfeld, B. J., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 40(4), 107–112. https://doi.org/10.1519/SSC.0000000000000360