What Most People Don’t Know About Strength Training in Midlife by Holly Rilinger

Sep 29

“Strength training isn’t about chasing youth. It’s about building the future you want to live in.”

My Story: From the Only Girl in the Gym to Now

I started strength training when I was 13 years old. Four decades ago, I was the only girl in the weight room—surrounded by men, racks of iron, and the unspoken rule that women didn’t belong there.

Fast forward to today: I walk into gyms and I see more and more women picking up heavy weights—and it lights me up. But here’s the thing: most women are still misinformed, intimidated, or unsure where to start. They don’t know what’s safe, what actually works, or where to find a program that speaks directly to their stage of life.

And the truth? So many women are craving guidance and community. A place where you don’t feel alone, where the workouts are made for you, and where the support system is just as strong as the lifts themselves.

Midlife Myth-Busting: It’s Not Too Late

By the time we hit our 40s, we begin to lose 3–8% of muscle per decade—and after 50, that number climbs even faster.

For women, the story doesn’t stop there. After menopause, women can lose up to 20% of their bone density within 5–7 years. No wonder one in two women over 50 will break a bone due to osteoporosis.

But here’s what most people don’t know: your body can rebuild at any age. Pick up a weight, apply the right stimulus, and your muscles and bones respond—whether you’re 35 or 65.

Why Strength Training Isn’t as Intimidating as It Sounds

When you hear “strength training,” you probably picture someone bench-pressing a barbell bigger than your couch. That’s not what midlife strength training looks like.

Accessible: A pair of dumbbells or resistance bands is plenty.
Adaptable: Beginners often progress faster because the body is craving this work.
Empowering: Nothing flips the switch on confidence like realizing, I am stronger than I thought.

Strength training isn’t about maxing out your deadlift. It’s about building a body that supports your lifestyle, prevents injury, and makes you feel unstoppable in the second half of life.

What Strength Training Really Gives You

Forget shrinking yourself. Think about expanding your life.

Stronger bones → Goodbye, osteoporosis fears.
More muscle → Independence, mobility, energy.
Sharper brain → Cognitive health improves with physical challenge.
Revved metabolism → Muscle is active tissue; it keeps your body humming.
Unshakable confidence → The kind that carries into every room you walk into.

My Challenge to You

Strength training in midlife isn’t punishment. It’s permission—to move boldly, live fully, and rewrite what aging looks like.

And you don’t have to figure it out alone. That’s exactly why I created Blueprint, a 21-day strength training program built for women in midlife. We strip away the intimidation, give you the science-backed steps, and surround you with a community that lifts you up—literally and figuratively.