Why Strength Training Is the #1 Thing Women Should Be Doing for Healthy Aging
Let’s cut to the chase. If you’re a woman in your 30s, 40s, 50s or beyond and not strength training — now’s the time to start.
Because the most powerful tool you have to age well, stay independent, and live fully?
Muscle mass.
Bone density.
And both decline with age — unless you do something about it.
The Silent Threats: Sarcopenia & Osteoporosis
Sarcopenia is the involuntary loss of muscle mass, strength, and function that happens as we age.
Osteoporosis is its sneaky sidekick — the progressive loss of bone density that affects nearly 1 in 2 women over 50.
These changes start earlier than most of us realize:
After 30, we lose 3–8% of our muscle mass per decade
After 60, that rate can double
Bone density begins to decline in our 30s
In the 5–7 years post-menopause, women can lose up to 20% of their bone mass
The kicker? You often won’t even know it’s happening. Osteoporosis rarely shows symptoms until you experience a fracture. Sarcopenia can sneak up slowly until one day you notice that stairs feel harder, balance feels off, or getting off the floor isn’t so easy anymore.
Why Muscle and Bone Matter So Much
Muscle isn’t just about looking good from the outside. It’s a key player in:
Metabolic health
Joint stability
Balance & coordination
Injury reduction
Cognitive function
Emotional resilience
Studies show that higher muscle mass is associated with lower risk of all-cause mortality.
More muscle = more life. Plain and simple.
And bones? Well, they’re literally your foundation. Stronger bones mean less risk of fractures — especially in areas like the spine and hips, which are highly susceptible in postmenopausal women.
Why Women Need Strength Training More Than Anyone
Compared to men, women:
Start with less baseline muscle mass
Experience more dramatic hormonal shifts in midlife
Are more vulnerable to osteoporosis and frailty as they age
Have historically been discouraged from lifting weights (thanks, societal standards)
But that’s changing. And it’s about time.
Because strength training isn’t just for athletes or bodybuilders. It’s for moms. For busy professionals. For grandmas. For women recovering from injury. For women who want to move well, feel well, and live long.
The Magic of Lifting Weights
Strength training is your best defense against aging.
Why? Because it:
Stimulates muscle growth and maintenance
Places mechanical stress on bones, triggering them to grow stronger
Enhances balance, coordination, and motor control
Helps manage weight and improve metabolic health
Supports mental health and reduces symptoms of anxiety and depression
Improves insulin sensitivity and blood sugar regulation
Reduces risk of falls, fractures, and chronic disease
And the best part?
It doesn’t take much. Just 2 days a week of progressive strength training is enough to build and maintain muscle and bone across your entire lifespan.
What Kind of Training Do You Need?
Here’s what to aim for:
2–4 sessions per week
Train all major movement patterns: squat, hinge, push, pull, lunge, carry
Use resistance that challenges you
Train close to failure by leaving 1-3 reps in the tank
4-6 exercises per session
2–4 sets of 6–12 reps per exercise
Recover well and eat enough protein (0.8 to 1.0 grams of protein per lb of bodyweight)
And yes, you can absolutely do this at home or in the gym. But, there will come a time where your bodyweight, bands, or light dumbbells at home are no longer a sufficient enough force to stimulate muscle and bone growth.
Enter Supple Strength — Your Anti-Aging Strength Plan
If you’re not sure where to start, or you want a plan that meets you exactly where you are?
Supple Strength is for you.
It’s my group training membership built for women who want to:
Get stronger
Move pain-free
Learn the ‘why’ behind their training
Future-proof their body and health
You get to choose between FIVE different programs based on your experiences, goals, and lifestyle:
3-Day Full Body Gym — NEW!
3-Day Full Body Home - NEW!
4-Day Upper/Lower Gym
4-Day Upper/Lower Home
2-Day Core & Conditioning
Becuase I want you to succeed, you also get access to:
📆 Programming by Doctors of Physical Therapy
🔄 Toggle programs on/off based on your week — NEW!
⛰ Warm-ups and mobility
⏱ Reps, sets, tempo, rest
🎥 Video demos + voiceovers
💬 Group chat support with Coach Pat and other members
🔪 Weekly technique checks
🥩 Nutrition Basics Guide — NEW!
📘 New Member Resource Guide — NEW!
This is the kind of program that helps you feel empowered in your body. Not just now. But for decades to come.
TL;DR
Muscle is medicine. Bone is your backbone. Strength is your secret weapon.
You don’t need to train 6 days a week. You don’t need fancy equipment. You just need a consistent plan, some support, and the willingness to start.
Because the best time to begin was yesterday. The next best time?
Today.
Come lift with us. Your future self will thank you!
