Why Women Over 30 Need Strength Training (More Than Ever)

Why should women strength train? Well, why wouldn't you want to get strong?

Let’s start by unpacking what “strong” really means.

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Strong: /strɒŋ/ adjective

1. Having the power to move heavy weights or perform other physically demanding tasks.

2. Able to withstand force, pressure, or wear.

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Re-read that please…the power to perform demanding tasks. And, my favourite part, “able to withstand force, pressure, or wear.”

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Thus, you are increasing your ability to withstand time under tension during life’s toughest moments.

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Moreover, you are surrounding yourself with like-minded women. Pretty incredible.

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Am I missing anything?

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I often encounter women who enter the gym and swiftly bee line it to the cardio machines, far away from the weights, uncertain and unsure of themselves. And much of it is due to false advertising and being provided with a false narrative. I hate that.

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Stop scrolling through Instagram and looking at those “fitfluencers.” They are most likely either male-centric or trying to sell a fad. 99.9% of the time, it’s a show reel of shit. You don’t need to look like them, act like them, or wear the same Gym Shark matching set. Just be you. That’s more than enough.

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I say this out of frustration to the surroundings we find ourselves enveloped in, as well as love and respect for you.

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Remember, “fear loses its potency when the unknown becomes familiar.”

So, how does an awesome woman like yourself begin to get strong and make the gym feel familiar, and, dare I say it, feel like home?

Firstly, it’s important to build a solid knowledge and understanding of your body. Not anyone else's. This is found in the ability to self-organise, create muscle-brain connections, and understand how to use weights safely and effectively, crucial to the longevity of your strength training routine.

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That’s where Ladies Strength Training and 1-1 Personal Training sessions come in. Yes, I am selling something, but it is something I believe in with every fibre of my being.

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These sessions always begin with compound lifts when you’re energy and focus are at their highest. Think squats, deadlifts, as well as pushing and pulling to build functional strength and stability. Moreover, the rep ranges and weight suggestions are scientifically proven to provide women with strength, power, and metabolism-boosting benefits.

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For these compound lifts, think lower rep ranges and heavier weights. However, if you are a beginner, we’ve got you covered as well. Making you feel relaxed, comfortable and safe is crucial before throwing you into the deep end.

More targeted exercises are next on the menu.

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• Unilateral exercises: Single-leg and arm work to correct imbalances and build symmetry.
• Isometric exercises: Holds and pauses to improve strength, stability, and enhance overall body awareness.
• Plyometrics: Develop explosive power, improve speed, agility and motor control.
• Anti-rotational and core exercises. Because a strong core automatically makes everything work better and feel better.

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Towards the end of a session, there might be a short workout known as SIT (Sprint Interval Training) or HIIT (High Intensity Interval Training). These are quick and efficient conditioning pieces with a host of benefits. Think high intensity that is short and sweet while providing you with scientifically backed bang for buck, including improved cardiovascular function and hormone health.

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You won’t reach your goals while slogging away on the treadmill until your watch shows you’ve hit 600 calories. All you’re doing is draining yourself of energy, raising cortisol, increasing cravings and belly fat without improving strength or metabolism. You’ve got enough going on in life that does that already. What we do complements your life.

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In a nutshell, strength training for women will help you feel better, look better, and elongate your life.

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You’ll build lean muscle mass, maintain and build strong muscle contractions, support bone density, and keep your cognitive game sharp. Moreover, over time, it preserves muscle quality, reduces the risk of injury while improving balance, posture and coordination, increases metabolism, provides a long-term solution for fat loss, and enhances emotional wellbeing.

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Getting strong transcends the weights you are lifting.

You are creating a ripple effect throughout your entire life.

What’s not to love?

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About InnerFight

InnerFight is a premier fitness and endurance coaching company based in Dubai. Whether you’re a busy professional seeking peak performance or an athlete pursuing ambitious dreams, InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.

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We share insights, advice, tips and success stories to empower your fitness journey:

• The InnerFight Podcast features fitness, mindset, and personal stories
• The Endurance Podcast covers running, cycling, and triathlon training
• The InnerFight Blog delivers expert articles from certified coaches
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Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and international training camps.

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If you’re based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.

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Fun  - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK