Muscle Is Your New Superpower: Why Women Must Lift Weights

This week I’ve been in that half-work, half-holiday state of mind. I wander into the gym later than usual, earbuds in, app ready, expecting the usual quiet weight room.

But today? Packed. Every bench taken, every machine occupied.

I pause, a bit stunned, and just watch.

You know how women get labeled as “chatterboxes”? That’s only because people haven’t heard a group of male cyclists coming from a mile away—or stepped into a weight room full of men. Between sets, they don’t need rest timers like I do. They talk. And talk. And when the conversation is over, they pick up the weights again.

Meanwhile, I’m standing there, realizing that everything I need is in use. I almost turn around to go home. And then, one man—quiet, not chatting—stands up and offers me his bench.

Ten minutes later, those chatty groups have finished, and suddenly the place is empty. Just me and the weights.

And it gets me thinking.

The weight room really is a man’s world. But it shouldn’t be.
Not because of feminism or quotas. But because we—women—actually need it more.

Here’s why.

Why Women Need Weight Training More Than Men.

As we age, everyone loses muscle mass. That part is equal.

But from there, things change.

Men’s muscle growth is supported by testosterone. Women’s is supported by estrogen. And once perimenopause hits (often around 45), estrogen levels begin to fluctuate and eventually decline. When that happens, our muscle loss accelerates dramatically.

And there’s more. Around menopause, weight gain is common. Society does not like this, we women don’t like it, so we start eating less, go on restrictive diets, or even use GLP-1 medication. Fat decreases, yes—but so does muscle.

That’s why frailty becomes so common for older women. They fall more often and can’t get up without help. Some women become very thin, like my mother now and my grandmother before her. Others gain weight but lose muscle and strength.

But it doesn’t have to be this way.

Even in your 70s or 80s, you can stop and even reverse this trend. How?

By lifting weights

“But Weight Lifting Isn’t for Me…” Might be your first thought. Or maybe: “Where do I even start?”

Both are valid. A gym full of men can be intimidating. And yes, there’s a lot of “mansplaining.”

But it is not something you should figure out on your own, you can’t just go to the gym and start lifting, just like that.

One option is to work with a personal trainer—ideally someone experienced with women’s needs. The key is to lift heavy weights with fewer reps. This type of training tells your brain (not your estrogen) to grow muscle. High reps with light weights won’t do that.

Or, you can do what I did: download an app.

I use Haily Happens (but there are many more focused on women’s needs), designed specifically for women 45+. It has clear video instructions, text guidance, and multiple levels—from absolute beginner to advanced. You choose your own weights, start light, and build up over time. There are even programs (like Power Happens) that you can do at home, no gym required.

The Result

Little by little, the changes add up.

You get stronger.
You burn fat.
You feel better.
You become even more independent.
You prepare your body for a high-quality older age—one where you can keep doing what you love, for decades longer.
And the more muscle you have, the easier you can get rid of unwanted fat…

So yes, the weight room might feel like a man’s world today.
But it’s time we women make it ours—because we need it most.

Do you want to know more about this topic? check out this podcast by dr Stacey Sims, or read her book Next Level.
Image is AI generated.