Why We Have to Keep Making Strength Training Harder (Especially After 50)

Making strength training harder to support us as we age

"I don't want to lift heavier weights as I don't think I need to" "Should I start using heavier dumbbells?" "These weights are starting to feel light/easy, should I move up?"

Have you ever said or thought any of the above?

Some of you have been wondering in your sessions lately why I'm giving you heavier weights and pushing you up a level.

Some of you have said "I don’t want to lift heavier — I just want to stay strong.”

And I get it. Heavier weights can sound intimidating, especially if you’ve been told for years that lifting light and “being careful” is the safer option.

But here’s the thing… staying strong actually means gradually doing more than your body is used to.

That’s what we call progressive overload — and it’s one of the most important things we can do for our muscles and bones as we get older.

Our bodies are brilliant… but a bit lazy

Your body is very clever. It adapts to whatever you regularly ask it to do.

So if you lift the same weights week after week, your body quietly thinks, “Great — no need to get any stronger.” Progress stops, even though you’re still exercising.

As we age, this matters more because we naturally start to lose muscle. From about our 30s onwards, we lose muscle each decade, and that loss speeds up after 60. Without strength training that actually challenges us, everyday tasks — getting up from the floor, carrying shopping, climbing stairs — start to feel harder than they should.

Bones need a reason to stay strong too

Strength training supports bones

Bones work in a similar way.

If they’re not challenged, they gradually lose density. This is especially true for women after menopause, when bone loss can happen quite quickly.

The encouraging part? Bones respond really well to resistance training — but only when the resistance is enough to send a message that says, “We still need to be strong here.”  Light weights are a great starting point, but they don’t do the job forever.

This isn’t about lifting heavy for the sake of it

Progressive overload doesn’t mean suddenly grabbing the biggest dumbbells in the room.

It might mean:

• adding 1kg–2kg (Christina can help guide on on this)

• slowing the movement down

• doing a few more reps

• using a slightly stronger band
  

Small changes, over time, add up to big benefits.

And those benefits go way beyond the gym:

• stronger muscles

• sturdier bones

• better balance

• fewer aches and pains

• more confidence in your body

Progressive strength training is key

The Bottom Line

If we want our bodies to keep up with us as we age, we have to keep giving them a reason to.

Strength training that stays the same won’t maintain muscle or bone health long-term.

Strength training that progresses will.

And the best part? When it’s done properly, progressively increasing resistance is not just safe after 50 — it’s one of the smartest things you can do.

Strong bodies build confident lives 💪 So next time you're in a class and you think the weight is too light or you can go heavier, then lets try it and support you in becoming Stronger Your Way!

And, if you’d like to feel stronger, steadier, and more energised, and you're new to strength training, why not come along to a class or book a 1-2-1 session?

Let's Chat!

Christina is a specialist personal training and holds a Level 4 qualification in Physical Activity and Lifestyle Strategies for Managing Low Back Pain as well as being qualified to work with clients with long term conditions and clients who are referred by their medical professional. Book a FREE consultation with Christina and find out how we can work together to build your strength and improve your day to day functionality.

#STRONGERYOURWAY