Building Resilience: The Mental Health Benefits of Strength Training for Women Over 40. Hutton Health

Building Resilience: The Mental Health Benefits of Strength Training for Women Over 40

21st March 2024

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A well-balanced fitness routine holds the capacity to strengthen bones, improve balance, fine-tune functional movements, improve muscle tone, and heighten insulin sensitivity. While the tangible physical benefits of strength training for women over 40 are widely acknowledged, engaging in weightlifting and an efficient exercise regimen unfolds as a holistic strategy, not just focusing on external transformations but also nurturing internal strength, agility, and overall wellbeing.

Beyond sculpting physical strength, engaging in weightlifting has been shown to alleviate stress, boost mood, and foster a resilient mindset. Weight training can become a key part of maintaining positive mental health and wellbeing for women over 40.

15 Ways that strength training improves mental health in women over 40

15 Ways that strength training improves mental health in women over 40


1. Stress Reduction:

Weightlifting can act as a powerful stress reliever, helping women over 40 manage the demands of daily life and reduce overall stress levels. Increased stress levels can have a profound effect on your health.

Find out more about stress and ways to cope with pressures in your life in this blog.

2. Mood Enhancement:

Engaging in regular weightlifting releases endorphins, the body's natural mood elevators, leading to improved emotional wellbeing and a more positive outlook.

3. Boosted Confidence:

Progress in strength training, whether it's lifting heavier weights or mastering new exercises, can significantly boost self-esteem and confidence in women over 40.

Increasing your fitness and strength can make you feel more comfortable in your body which helps improve your body image.

Read this blog for 5 reasons to improve your body image.

Interested in learning more about confidence? Janice Hutton’s book Unlocking Your Unlimited Potential takes a deep dive in to building confidence.

Janice Hutton's Unlocking Your Unlimited Potential 

4. Cognitive Function Improvement:

Studies suggest that strength training can enhance cognitive function and improve memory, providing mental stimulation that becomes increasingly important with age.

Find out 3 ways to supercharge your brain through exercise in this blog!

5. Better Sleep Quality:

Strength training contributes to better sleep patterns, promoting restful and rejuvenating sleep, which is crucial for maintaining good mental health.

Strength training, when incorporated into a regular fitness routine, can contribute to improved sleep quality through various mechanisms; regulation of sleep hormones, increased deep sleep, reduction of stress and enhanced sleep efficiency.

I love this white noise machine with a timer to help me fall asleep in the evening regardless of where I am!


Read some quick tips for quality sleep!

Quick tips for quality sleep

6. Increased Energy Levels:

Regular strength training can combat feelings of fatigue and increase overall energy levels, helping women over 40 feel more alert and focused throughout the day.

7. Stress Hormone Regulation:

Strength training has been shown to regulate stress hormones, such as cortisol, helping to create a more balanced and resilient stress response system.

8. Sense of Accomplishment:

Achieving fitness goals in weightlifting, whether it's mastering a particular exercise or reaching a personal strength milestone, provides a sense of accomplishment that positively impacts mental well-being.

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I personally choose to use a Garmin Fenix 6s. I love its smaller face, longer battery life and the options that it provides for my health tracking. 



9. Social Connection:

Joining group exercises classes or workout communities can foster social connections, reducing feelings of isolation and providing a supportive network for women over 40.

Hutton Health offers 4 online workouts each week and includes a supportive group of women in a community embarking on their health and fitness journey as part of the monthly membership.

10. Mind-Body Connection:

Strength training encourages a strong mind-body connection, promoting mindfulness and focus during workouts, which can carry over into daily life, improving overall mental clarity and awareness.

11. Resilience Building:

Overcoming challenges in weightlifting, such as overcoming plateaus or learning new techniques, contributes to the development of resilience, which is valuable for navigating life's ups and downs.

12. Emotional Regulation:

Weightlifting helps regulate emotions by providing a constructive outlet for stress and frustration, allowing women over 40 to manage and process their emotions effectively.

13. Hormonal Balance:

Strength training can positively influence hormonal balance, including the release of endorphins and the regulation of hormones associated with mood, contributing to a more stable emotional state.

14. Positive Body Image:

Weightlifting fosters a positive body image by promoting strength and functionality over appearance, encouraging women over 40 to appreciate and respect their bodies for what they can achieve.

15. Long-term Mental Health Benefits:

Engaging in regular weightlifting can contribute to long-term mental health benefits, potentially reducing the risk of mental health conditions such as depression and anxiety in women over 40.

Your mind is a powerful tool that plays an integral part of any weight loss journey. Focus on improving your mindset to improve your health and lose weight in a sustainable way.

Looking to improve your mindset? Check out 'Unlocking your Unlimited Potential'