Six days a week, 64-year-old Dilys Li heads to her local gym in Hong Kong—a habit she adopted seven years ago to improve her health and appease her daughter. At the time, she struggled with simple tasks like climbing stairs and felt her body weakening. Now, she can deadlift 102kg (225lb), proving that strength training is transformative at any age.
Building muscle through resistance training is crucial for aging well. It helps prevent osteoporosis—a condition that weakens bones—and protects against sarcopenia, an age-related loss of muscle mass and strength. Sarcopenia becomes more common after 50, affecting one in 20 people, and for frail individuals in nursing homes, it impacts one in three. The condition increases the risk of falls, fractures, cognitive decline, and metabolic disorders, making strength training an essential preventative measure.
Dr. Laurena Law, a physician and fitness advocate, started lifting weights to combat osteoporosis, which affected both her mother and grandmother. Research from the Asian Working Group for Sarcopenia highlights the benefits of strength training for muscle health. Women are at a 20% higher risk of developing sarcopenia than men, particularly as they enter perimenopause and menopause, when muscle loss accelerates from 1% per year in their mid-30s to 2% annually during menopause.
Despite these benefits, many women still prioritize cardio over strength training due to societal pressures favoring a slim physique over a strong one. Stephanie Poelman, owner of the women-only gym Pherform, observes that many older women hesitate to lift weights, fearing they will “bulk up.” However, once they start, their mindset shifts. “When women lift weights they never thought they could, their confidence soars,” she says.
Dr. Gira Patel, another dedicated lifter, appreciates how women-focused training differs from traditional weightlifting. “It’s not about ‘pumping iron’—it’s about effective reps, selecting the right weights, and pushing past mental barriers while preventing injury,” she explains. Since incorporating strength training, she has increased her lean muscle mass by 3.5kg and improved her bone density by 1.5%.
Patel emphasizes “future-proofing” her health as she ages. Strength training, alongside proper nutrition, outdoor activity, and meaningful relationships, is key to maintaining optimal physical and mental well-being. As awareness grows, more women are embracing strength training as a fundamental part of a healthy, long life.
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