You already know strength training is good for weight loss, energy, and general health—but maybe you're waiting.
Waiting for the right moment.
Waiting for that chronic pain to disappear.
Waiting until you feel “ready.”
Here’s the truth: you don’t need to wait. And today, I want to show you why starting now—even with the smallest steps—can radically change your health and your future.
Truth #1: Strength Training Is Critical for Bone Density
Let’s start with a fact that doesn’t get enough attention: women can lose up to 20% of their bone mass within just five years of menopause.
Why? Estrogen plays a key role in bone maintenance, and as levels decline in perimenopause and menopause, bone loss accelerates.
What happens when bone density decreases? Everyday falls become real risks. A stumble that might have left you with a bruise in your 30s can mean a fracture—or worse—in your 50s and beyond.
Why Strength Training Matters
Strength training protects your bones in a beautifully simple way. When muscles contract and pull on your bones during exercise, it sends a powerful message to your body:
“These bones need to be strong.”
That message triggers your body to build and reinforce bone density. And the stronger your muscles become, the stronger that signal gets.
The opposite is also true: when muscles aren’t being worked regularly, they weaken—and so do your bones.
Yes, You Can Build Bone Density—Even After Menopause
This isn’t wishful thinking. It’s a science-backed fact. Postmenopausal women can gain an average of 1.5% in bone density in just nine months of consistent strength training.
I’ve seen it firsthand. One client started training at 58 years old. She’s gained bone density every year since, confirmed by DEXA scans.
While HRT (hormone replacement therapy) may help in some cases, strength training provides natural, empowering results—and comes with a host of additional benefits: muscle gain, fat loss, better balance, and more energy.
So if you’re thinking, “It’s too late for me,” I’m here to tell you: it’s not. Your body still responds. But you have to start.
Truth #2: Strength Training May Be the Best Defense Against Diabetes
Here’s a number that should make us all pause:
👉 38 million Americans have diabetes
👉 98 million are pre-diabetic
That means nearly 1 in 3 adults in the U.S. is on the path toward type 2 diabetes. And most don’t even know it.
The good news? You can turn it around. And strength training is one of your most powerful tools.
Muscle Is Metabolic Gold
You’ve probably heard that weight loss helps prevent diabetes. But here’s something even more important:
Building muscle is the key to regulating blood sugar.
Your muscles act like sponges. After you eat, when blood sugar levels rise, muscle tissue soaks up those sugars and puts them to work as energy. More muscle = better blood sugar control.
Without enough muscle? Blood sugar stays elevated, and insulin (the hormone responsible for moving sugar into cells) becomes less effective. Over time, that leads to insulin resistance—and eventually, diabetes.
Dr. Gabrielle Lyon, an expert in muscle-centric medicine, puts it this way:
“Most people aren’t overfat—they’re undermuscled.”
My Personal Wake-Up Call
I’ve been there. After gaining weight between 2017-2019, my fasting blood sugar crept higher. So did my post-meal glucose.
Here's how I approached this:
- Strength training
- High-protein meals
- Consistency
Within months, my blood sugar stabilized completely. It wasn’t about restriction or punishing cardio—it was about building muscle to support my metabolism. That happened with lifting + protein.
This is especially critical for women in midlife, when hormonal changes can spike cortisol and blood sugar. Strength training helps calm those internal stressors while rebuilding your metabolic engine from the inside out.
Truth #3: You Can Start Safely—with Isometrics
Now, if you’re reading this and thinking:
“I want to start… but my body feels fragile.”
“I’m scared of making things worse.”
“I don’t even know where to begin.”
Let me introduce you to the most gentle, powerful way to start strength training: isometrics.
What Are Isometrics?
Isometric exercises involve holding a position rather than moving through a full range of motion. Think:
- A wall sit
- A plank (on hands, elbows, or knees)
- Holding light weights overhead
- Pushing your hands against a wall without moving
Isometrics are incredibly effective, especially for beginners, and especially for those dealing with chronic symptoms, injury, or nervous system overload.
Why They Work So Well
- ✅ Low risk of injury: No fast movements, no heavy weights.
- ✅ Minimal soreness: You recover faster, and your nervous system stays calm.
- ✅ Surprising strength gains: Isometrics activate a high percentage of muscle fibers—often more than traditional reps.
- ✅ Joint-friendly: No impact or bending means you can train even with mobility limitations.
And here’s the best part: You can start today. You don’t need a gym. You don’t need equipment. Just your body, a wall, and a little time.
I often build beginner programs with 50% isometrics to help people build confidence and strength before progressing to full movements.
Summary
Many people understand the benefits of strength training but delay getting started—often waiting for pain to disappear or for the “right” moment to arrive. But as this article highlights, the best time to begin is now, even with small, manageable steps.
We explored three essential truths:
- Strength training is critical for bone density, especially for women during and after menopause. It can significantly reduce the risk of fractures and osteoporosis—even reversing bone loss with consistent effort.
- Building muscle is one of the best defenses against diabetes. Muscle mass improves blood sugar regulation, enhances insulin sensitivity, and supports long-term metabolic health—especially important in midlife and beyond.
- You can start safely with isometrics, a gentle, joint-friendly form of strength training that builds muscle, confidence, and resilience without causing soreness or overload. It's an ideal entry point for beginners or anyone dealing with chronic symptoms.
Ultimately, waiting until you feel “ready” often means waiting too long. Your body is capable of adapting—and strength training offers one of the most powerful tools for reclaiming health, energy, and confidence at any stage of life.
Whether you’re starting from scratch or returning after a setback, you can begin exactly where you are. And if you want expert support, personalized coaching is available to guide you every step of the way.
Additional Resources
FREE Beginner Level Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners)
FREE Lean Ladies Calorie, Protein and Workout Guide
FREE Strength Training + Mindset Course Strong + Sensitive for Highly Sensitive People and people with chronic pain
Train to Build STARTER: Beginner level strength training program (bands and bodyweight only)
Train to Build INTERMEDIATE: Intermediate level strength training program (at least dumbbells and bands required)
Fit & Fueled Vault is a video program encompassing more than 75 videos on female fitness, strength and fat loss.
Get In Touch
Apply to work with me: HERE
YouTube: For Beginners
YouTube: For Intermediate Lifters
Podcast: Play in new window | Download
Subscribe: RSS