Strength Training for Hormone Balance in Women Over 40
It’s Not Just About Weight Loss. It’s About Hormone Resilience.
From your late 30s into your 40s and 50s, hormone changes accelerate:
Oestrogen and progesterone levels fluctuate
Insulin sensitivity declines
Cortisol responses increase
Testosterone gradually reduces
Muscle mass and bone density begin to drop
These shifts commonly lead to:
Increased abdominal fat
Mood swings and PMS
Hot flushes and sleep disruption
Low energy and brain fog
Loss of strength and confidence
Higher injury and fall risk
Strength training directly counters these changes.
Five Hormone Benefits of Strength Training for Women
1. Balances Oestrogen and Progesterone
Resistance training supports healthy hormonal regulation by helping the body clear excess oestrogen and maintain progesterone.
This often results in:
Reduced PMS symptoms
More stable mood
More consistent cycles (for women still menstruating)
2. Improves Insulin Control and Reduces Belly Fat
Increasing muscle improves how your body stores glucose and reduces blood sugar spikes.
This supports:
Better appetite control
More stable daily energy
Reduced abdominal fat
Lower risk of Type 2 diabetes
This becomes especially important during perimenopause and post-menopause.
3. Regulates Cortisol (Stress Hormone)
Strength training enhances your nervous system’s resilience.
Outcomes include:
Reduced stress reactivity
Improved sleep quality
Less burnout
Lower inflammation
When cortisol is more controlled, all other hormones function more effectively.
4. Supports Healthy Testosterone Levels
Women produce testosterone too. It is essential for:
Libido
Lean muscle maintenance
Mental clarity
Motivation and confidence
Strength work maintains healthy androgen activity without causing imbalance.
5. Protects Long-Term Health in Menopause and Beyond
As hormone levels naturally decline, strength training becomes essential for:
Maintaining bone density and reducing osteoporosis risk
Preserving muscle mass (preventing sarcopenia)
Improving balance and preventing falls
Supporting mental wellbeing and independence
Muscle is your strongest defence against age-related decline.
How Much Strength Training Do Women Need?
The evidence-based recommendation for women over 40:
Two to three strength-focused sessions per week
Target major muscle groups such as legs, back, hips and core
Use progressive overload, gradually increasing challenge over time
You do not need to lift very heavy weights from the start. You do need structured and safe progression, especially if you have joint pain or injury history.
This is where correct coaching matters.
Strength Training for Women in Dartmouth
At Poseidon Performance in Dartmouth, we specialise in working with women aged 40 to 70+ who want to:
Improve hormone health during perimenopause and beyond
Increase bone density and protect joints
Build strength and confidence
Rehab existing injuries with expert guidance
We offer private coaching and small, supportive group sessions led by degree-qualified rehabilitation professionals.
Book your consultation:
www.poseidonperformance.com/bookonline
Start Now and Build Strength for Life
Most women begin to feel noticeable benefits within six weeks:
Improved mood and motivation
Better sleep and daily energy
Increased confidence in their body
Reduced aches and pains
Strength that supports an active, independent life
Hormone balance begins with strength. And strength begins when you start.
Book Your First Step
We offer:
Strength for Life: Strength training groups for women 50+
Personal Rehabilitation Coaching: For pain, injury or mobility issues
Beginner Strength Training: To learn movements safely and confidently
Your future health and independence depend on the strength you build today.
Book online:
www.poseidonperformance.com/bookonline
