If you’re in your 30s or beyond and you’re wondering if it’s “too late” to start strength training, allow me to reassure you that you’re not too late to the game. In fact, it’s the perfect time to get started! I personally didn’t start strength training until I was in my 30s, and it has been an absolute game-changer for me, which is why I am so passionate about sharing it with you.
Whether your goal is to feel stronger, change your body composition, lose body fat, improve energy, or simply age more gracefully, strength training will be one of the most impactful things you do for your body and your confidence. In this post, I’m going to walk you through exactly how to get started, without the need for a gym membership, confusing lingo, and overwhelm. I’ll break it down in a realistic, actionable way that will leave you feeling empowered and excited to start your strength training journey.
As we enter our 30s, 40s, and 50s, are bodies naturally begin the process of losing muscle mass. This is called sarcopenia, and it can have some pretty serious consequences. But the good news is that you can prevent it and even reverse it with strength training.
Here are some of the many benefits of strength training:
With benefits like these, it’s a no-brainer to start adding a strength training routine to your lifestyle, but how exactly do you go about doing that? Let’s break it down.
I talk to women daily who want to start strength training but have a bunch of limiting beliefs that are holding them back. I get it, starting something new can be intimidating, but here’s the thing, you don’t need to be any kind of fitness expert to get started. You don’t need a six-pack, and you definitely don't have to spend hours in the gym. The only requirement? A willingness to start from where you are and show up consistently.
It’s time to let go of the “all or nothing” mentality. Also, if you’re worried about getting “bulky,” don’t be. Unless you plan to make strength training your entire life, it won’t happen. It takes a lot for women to develop huge muscles, not to mention, we don’t have enough testosterone to even make that possible.
Whether you’re brand new to strength training or it’s been a while, let’s start by talking about the building blocks of nearly every strength training workout. These are our foundational movements that will help keep us strong and capable in our everyday lives.
Inside the Simply Strong App, I focus on programming these basic, foundational movement patterns in a simple and effective way. No fluff or complications, just what works.
Guess what? You don’t need a fully stocked gym to get started with strength training, only a few key pieces of equipment. Here’s what I recommend starting with:
That’s it! As you get stronger, you can slowly add more to your home gym (heavier dumbbells usually), but for now, this is all you need.
Form > everything; always. It’s imperative that you start with very light weights (or even no weights at all) so that you can get comfortable with the movement and then gradually increase weight over time. Don’t be afraid to be a beginner. This might mean scaling back reps, using super light weights, or swapping movements for modifications until you can master your form. Getting your form right helps prevent injuries and ensures that you’re making the most of each exercise.
In the beginning, it’s a lot of trial and error. You might grad a weight for an exercise that’s too heavy, to the point where performing your reps with good form is impossible, then put it down and go lighter. This isn’t a failure; this is being smart and safe. There’s plenty of time for you to challenge yourself and push your weights. Be patient with yourself and give yourself grace during these beginning stages.
The number of days you work out per week will depend on your lifestyle, goals, preferences, and recovery. Generally speaking, a beginner should start with 2-3 workouts per week. I recommend full-body workouts with at least one full rest day between workouts.
Full body workouts are great because they hit all your muscle groups slightly within each workout, which is a great way to ease into a strength training routine without getting overly sore by doing a lot of muscle-group-specific workouts. As you get more consistent and comfortable with strength training, moving to a body part “split” (push/pull/legs) will become more realistic and sustainable.
Inside the Simply Strong App, we have several program options to choose from, including 3-day per week full body workouts, 3,4, or 5-day per week muscle-group specific splits, a beginner's lift program, and 2 menopause programs (2 or 3 days per week). There are plenty of options for getting started, and you can always reach out to me for advice and guidance.
For many women, the catalyst for beginning a strength training program is the desire to lose body fat and look more “toned,” aka build more muscle. Unfortunately, a lot of us are attached to the number on the scale and have a hard time seeing past it when starting a strength program. But it’s important to remember that the scale is just one tiny data point - and it’s often not the most helpful one.
Instead of living and dying by the number on the scale, when you first start your strength training journey, I want you to pay attention to:
Strength training has a way of showing up for you in your life in ways that you might not expect. For example, being able to carry your groceries into the house with ease, playing with your kids without getting winded, being able to put your luggage in the overhead bin, and finally feeling at home in your body.
Getting started with strength training can feel overwhelming if you’re trying to figure it all out on your own. That’s exactly why I created the Simply Strong App - it literally takes the guesswork out of your workouts by giving you structured, progressive plans and helping you stay consistent despite having a busy schedule.
I made Simply Strong for women like you and me who want to be strong, healthy, and confident but don’t have a lot of time and don’t want it to define our lives. Inside the app, you’ll find:
There’s no need to wait for the perfect time or for when you feel 100% ready to get started - start small, start messy, start from right where you are. Your future self, the one who feels strong, capable, and confident, will thank you for showing up and being brave enough to start.
You’re not too old. You’re right on time and you’re just getting started.
For busy women who need a proven strength training plan that saves you time and helps you make progress.
Science-backed strength training for women made by Tami Smith, CPT.
See if you're ready to start the Simply Strong strength training program by taking our quiz!
An easy-to-follow strength plan for busy women.
