Why ‘Pink Weights’ Aren’t Cutting It Anymore — And How Midlife Women Are Lifting Heavy (and Loving It)

If you’ve ever wandered around the gym and found yourself lingering by the lightest dumbbells — you’re not alone. Those pastel-coloured weights feel safe, familiar, maybe even a little comforting. Like a cosy pair of slippers for your workout.

But here’s the thing: they might also be the reason you’re stuck.

Meet Gae. She’s a midlife woman, just like you, who for months had been doing the “right things” at the gym — showing up, moving, even sweating a bit — but found herself stuck on 5kg weights. Because she believed the old myth: lifting heavy will make me bulky.

Sound familiar?

The Moment Gae Decided Enough Was Enough

When we started training together, Gae was unsure about ditching her 'go-to' set of dumbbells. The idea of “lifting heavier” seemed… risky. Intimidating. Not for her.

But, after a few chats and some gentle coaching, she took the plunge. And this week? Less than 8 weeks in — she curled 7kg for five reps.

She was stunned. I was excited.

Now, she’s got her eyes set on the 15s. That shift wasn’t just about muscles — it was about mindset. Moving from “I’m too old, too scared, too fragile” to “What else can I do?”

Why Midlife Is Actually the Perfect Time to Lift Heavy

Here’s a little secret (not so secret anymore): lifting heavier weights is one of the best things you can do for your body as oestrogen dips and muscle mass naturally declines.

• It supports bone density — hello, osteoporosis prevention.

• It boosts metabolism — so you don’t feel like your jeans shrunk overnight.

• It improves mood and energy — yes, even on those dragging days.

• It builds functional strength — making everyday tasks (like carrying groceries or grandkids) easier.

The “bulky” myth? Complete rubbish. In fact, heavy lifting sculpts lean muscle and strength, not biceps that belong in a bodybuilding competition.

The Real Secret: Small Steps, Big Progression, and Ditching Fear

You don’t need to start with 7kg dumbbells or turn into a gym superhero overnight. Gae’s journey started with a simple shift: trusting the process and embracing progression.

Progression means starting where you are — maybe that’s the 2kg or 3kg weights — and gradually increasing the challenge as your strength improves. It’s about consistent, small wins, not giant leaps.

And the mindset? “I don’t know if I can… but I’m willing to find out.”

How You Can Start Moving Beyond the Pink Weights

If you’re ready to shake off the “safe and stuck” routine, here are a few tips:

1. Start with what challenges you but feels safe. Focus on form before weight — quality beats quantity every time.

2. Celebrate every little win. Did you add one more rep? Pick up a slightly heavier dumbbell? That’s progress!

3. Ask for help. Whether it’s a coach, a friend, or a trusted gym buddy — support makes the journey easier.

4. Reframe your mindset. Replace “I’m scared I’ll get bulky” with “I’m building strength and health for the long haul.”

5. Be patient with yourself. This is a marathon, not a sprint — and every step forward counts.

Your Midlife Strength Story Is Waiting

Gae’s story is proof that you’re stronger than you think. That the rules you were told don’t have to define you. That it’s never too late to try something new and surprise yourself.

So, if you’ve been lingering around those pink weights — maybe it’s time to put them down and pick up something a little heavier. The next chapter of your strength story? It’s waiting for you to write it.

With muscle and moxie,

Jane x