Comparison of strength training versus training for shape.

 

If you’re in your 40s or 50s and confused about the best way to train, you’re not alone. Should you lift heavy? Stick to light weights so you don’t get bulky or injured? Do high-intensity circuits to burn more fat?

There’s a lot of conflicting advice out there, and much of it isn’t tailored to what women in midlife actually need – or want. In this article, I’ll break down the best way to train over 40 – especially if you want to build strength, prevent muscle loss, and still care about shaping your body in a way that feels good.

 

If you prefer to watch rather than read:

Why Most Training Advice Falls Short for Women Over 40

 

As we get older, our goals start to shift. We want to:

  • Stay strong,
  • Prevent age-related muscle loss (sarcopenia).
  • Maintain healthy bones,
  • And yes – most of us still care about how we look.

The problem?

At the moment, on social media something really positive is happening – we are hearing from more and more experts in the fields of women’s health, aging, and hormones. Unfortunately, many of these women are unintentionally creating confusion around what type of training will keep you strong for longer. Most of them say that the best way to stay strong is through traditional strength and power style training – and when you train for strength you can’t necessarily train for muscle and shape as well.

🏋️ On one side, you’ve got “strength training” – usually meaning heavy compound lifts like squats and deadlifts, low reps (typically 6–8), and very heavy weights.

💪 On the other side, there’s “hypertrophy training” – higher reps (10+), uses compound movements but also more isolated exercises, often marketed as being for those who want to build muscle and improve aesthetics or tone up.

But here’s the truth: there’s a lot of overlap between these styles, and this is where it gets confusing. For example, as I just mentioned hypertrophy training can incorporate some compound movements and lower rep training. And it doesn’t just build muscle and shape – it will build strength as well. Strength training, on the other hand, is not just going to build strength – it will build some muscle and shape too. It just won’t build that shape strategically like hypertrophy training. So it’s very confusing trying to separate the two.

In theory, there is a difference between training styles and that matters if you are an athlete or competitor. But, in reality, it doesn’t matter that much for the average person. You can train for strength, muscle, and shape all at the same time.

In my programs, for reasons that you’ll learn shortly, we lean more towards that hypertrophy style of training, and I’ve got so many testimonials from women of all ages saying how much stronger they’ve become from my programs. You can read just a fraction of those on my website – from ladies who tackle lifelong dreams like climbing Macchu Picchu to everyday examples like a recent message I got from a client saying her husband says she’s much more helpful doing yard work now.

Another example that illustrates my point is people who get strong from their professions or sports – without ever even lifting a weight! I was at a women’s expo recently and saw a group of instructors demonstrating pole fitness. No barbells in sight – just bodyweight and skill-based movement – and they had incredible upper and lower body strength, as well as some amazing shoulder and back muscles.

So, what really gets me fired up is when I hear these experts saying the best way to get strong as you age is through traditional strength training – because that’s just not true. Of course if you are an athlete, you would prioritize one training style over the other – but the average person is just looking for something effective, safe and sustainable. There is more than one way to get strong – and you should choose what feels right for your goals but also that keeps you safe and training for the long term.

 

Why Heavy Lifting Isn’t Always the Answer

 

Now, don’t get me wrong – we all should be training heavy and challenging ourselves to get stronger. But there’s a difference between the traditional “strength/power” lifting that uses more explosive, fast movements and hypertrophy lifting which is usually slower, more controlled and intentional. So, when I reference heavy lifting in this section, I’m referring to the strength/power style of lifting, and here are the main issues I have with it:

1. Most women can’t do these heavy lifts safely.

These lifts are highly technical. Most women don’t have the mobility, movement control, or mind-muscle connection to safely perform them – especially without coaching. It can take years to learn to do these exercises properly.

And, in fact, for many women 40+ these lifts just aren’t going to work at all because of various problems – like back pain, arthritis and mobility restraints.

2. Training in low rep ranges is hard to get right.

Most women underestimate how heavy they should be lifting in the 6–8 rep range. They don’t push hard enough to see results – or worse, push too hard and end up in pain. I’ve even heard one of the most popular of these experts saying she trains with 4 sets of 4 reps. That’s going to be really hard for the average person to execute safely and effectively.

3. Heavy lifting puts extra strain on joints, tendons and ligaments.

As estrogen declines, our joints, tendons and ligaments become more vulnerable. Lifting aggressively without proper control or support can lead to issues like tendonitis or long-term pain. Just ask the average 30-something male who trains regularly – many will tell you their worst injuries come from heavy compound lifts like deadlifts, squats, and bench presses. If those exercises cause problems for them, imagine how much riskier they can be for us at this age.

4. You might not have the equipment.

If you train at home, chances are you don’t have the kind of heavy weights needed to work in low rep ranges effectively. At any given time, I have hundreds of women doing my programs – over half of them from home – and most don’t have the setup for heavy compound lifts.

5. It gets boring.

A program centered on compound lifts can feel repetitive – not just physically taxing, but mentally draining too. With traditional strength training, you have to practice the same exercises and techniques again and again for a very long time. Getting better at a lift is one way you get stronger, which is why you need to continually practice it.

I don’t know about you, but I’d much rather follow a plan with a wide variety of exercises, different rep ranges, smarter techniques, and unilateral or corrective movements that help build a balanced, resilient body. Variety keeps things interesting and sustainable.

6. It doesn’t build shape.

One of the main reasons I started Female Fitness Systems was to help women train in a way that build a feminine shape – something that was missing from the majority of programs. At our age, we can still do so much to shape and tone up so why not train in a way that improves your physique  – as well as making you stronger and more resilient.

 

The Best Way To Train Over 40

 

So what do I recommend instead?

I call it “functional body sculpting”. It’s a style of training that balances strength with aesthetics and longevity.

You lift weights, yes – but you do it in a way that works with your body, not against it. This approach includes:

 

• Smart strength work with safer variations

I still use traditional strength exercises, but with more variety than in a strict powerlifting-style program.

👉 For example: Instead of loading up on barbell back squats, we might do banded box squats (great for your knees) or Smith Machine squats (ideal if you train solo and want extra stability).

👉 Or instead of heavy barbell overhead and chest presses, which can be problematic for shoulders, we do more neutral presses for the shoulder and floor presses for chest but also triceps.

 

• A hypertrophy focus to shape your body

We build muscle strategically to create shape — not bulk.

👉 Most women still care about how they look, so we train for a strong, feminine aesthetic.

👉 For example, rather than pushing super heavy chest presses and lat pulldowns (which can widen the upper body), we prioritize shoulders and upper back to improve posture and create definition without adding width.

💪 And if you want more definition in your arms? You’ll need focused work for your biceps and triceps — something most general strength programs don’t include.

 

• Functional training to keep your body strong and resilient

I always include work that supports mobility, core control, balance, joint and tendon health, and injury prevention.

👉 Your shoulder and back workouts will often include rehab-style movements, like rotator cuff exercises and tons of posture work.

👉 We use methods like isometrics and eccentrics to support tendon health.

👉 You’ll also do lots of unilateral work (training one side at a time) to improve coordination and fix muscle imbalances.

 

Training For Strength and Shape

 

So if traditional strength training is your thing, that’s totally fine – but I hope this helped you see that you don’t have to choose between strength and aesthetics. You can train in a way that gives you both.

And remember – when you hear someone being overly dogmatic about training or nutrition, question it. Trust your intuition and lived experience – especially as a woman in midlife.

If you want a plan that takes care of everything for you, be sure to check out my programs  – and all the testimonials of women just like you who have become so much stronger!

 

Learn more about my most popular program here.

Banner promoting the best strength training program for women over 40.

Join My VIP Community! It's Free!

Unlock some very special resources created to supercharge your fitness journey including masterclasses, VIP discounts and more in a members-only area on my website.

 

What’s Inside:

 

🏋️‍♀️ Leg & Glute Masterclass: Dive into this exclusive video from our Advanced Training Academy, where I show you how to get better results from your lower body training. Discover techniques for improved muscle engagement, training for your body type, injury prevention, and more.

🍏 Nutrition Masterclass: Uncover the biggest nutrition mistakes made by women and learn how to navigate them for a healthier, more vibrant you.

📽️ Sneak Peek: Gain access to a selection of helpful coaching videos filmed exclusively for my clients, including “What’s In My Kitchen.”

🚀 Kickstarter Videos: Jumpstart your fitness journey with my most helpful videos, all conveniently located in one place.

I’ll send you an email shortly with all the details you need, including your access password. If you have any questions, don't hesitate to reach out - I’m here to support you wherever you are in your fitness journey!

Don’t forget to look for your special VIP discount. See you inside!

Melanie

Thanks! Check your inbox for all the info to access our group. Be sure to check your Junk/Other/Promo folder if you don't see my email because often business emails get filed in the wrong place. If you don't get an email, please message me and I'll send you everything personally because I'd really like for you to be able to access everything!

Pin It on Pinterest

Shares