Strong Women - Sharp Minds

Why Lifting Weights is the Smart Midlife Move

Let’s get one thing straight: midlife is not the time to shrink yourself—physically or mentally. It’s the time to rise, rebel (a little), and get bloody strong. And we’re not just talking about biceps and glutes (although yes please)—we’re talking about your brain.

Dr Stacy Sims—legendary exercise physiologist and women’s health advocate—recently dropped some serious truth bombs on The Aging Project podcast in her episode, “Choose Stronger Not Weaker.” Her message? Lifting weights isn’t optional for women in midlife—it’s essential. Especially if you want to protect your brain as you age.

Lifting Weights is Lifting Your Brain

You read that right. Strength training isn’t just good for your body—it’s brilliant for your brain. Here’s what the research (and Dr Sims) tells us:

• 🧠 Boosts memory and brain function
  A 2020 study from the University of Sydney found that resistance training improves memory and slows down cognitive decline in older adults, especially when done at least twice a week.

• 🧠 Builds brain resilience
  Lower muscle mass is now being linked to a greater risk of developing dementia. One Johns Hopkins study showed that people with weaker muscles had a 60% higher risk of developing cognitive issues. Muscle isn't just for movement—it's medicine for your mind.

• 🧠 Lifts your mood
  With hormone changes in perimenopause and menopause, mental health can take a hit. Weight training stimulates the release of endorphins and supports better sleep—two crucial ingredients for a sharper, calmer brain.

Midlife is the Moment—Choose Strength

This isn’t about aesthetics. This is about agency. It’s about making the deliberate, educated decision to stay mentally sharp, emotionally resilient, and physically strong through the next stage of life.

Dr Sims makes it crystal clear: Oestrogen decline affects your brain, your bones, your metabolism, and your muscles. But we are not helpless—we are powerful. And lifting weights helps you:

• 🦴 Maintain bone density and reduce the risk of fractures

• 🔥 Protect and build lean muscle mass

• 🧠 Preserve cognitive function and emotional wellbeing

Your Midlife Strength Game Plan

You don’t need to deadlift a ute (unless you want to). Here’s how to get started:

1. Start with bodyweight movements—squats, lunges, push-ups.

2. Add resistance—bands, dumbbells, or kettlebells (they don’t bite).

3. Make it regular—twice a week is all it takes to make a big difference.

4. Focus on form and consistency—progress over perfection.

5. Celebrate every win—you’re choosing stronger every time you lift.

The Bottom Line

Choosing strength in midlife isn’t vanity—it’s a radical act of self-preservation. It’s how we fight brain fog, boost our mood, stay independent, and age with power, sass and clarity.

As Dr Sims puts it: “You’re not fragile. You are meant to be strong.”
So don’t buy the outdated nonsense about slowing down or playing small.

Pick up the damn weights, ladies!!

🎧 Catch Dr Stacy Sims on The Aging Project podcast:
Choose Stronger Not Weaker

Strong mind. Strong body. Strong sisterhood.
Let’s thrive through menopause and beyond—together.

XO Jane