A new client, let’s call her Louise, asked me the other day: “Since having my kids, I’ve only focused on running. What’s the right way to add in strength training?”

This is a question I hear all the time from women in their 40s, approaching perimenopause, who have kept up with cardio (because it generally takes less thought and planning) but now realise they could do with strength training too – but don’t know where to stat.  It’s easy to feel intimidated by the idea of weights, or worry that you’ll get injured or compromise your running performance.

Here’s what every runner navigating this needs to understand: there’s no single “right way” to add strength training, but there is a smart approach that works – even with changing hormones and a busy home life.  Plus, it’s actually more likely to prevent injuries than it is to cause them!

A 3-Step Framework for Runners in their 40s

Step 1: Start With Your Available Time

During midlife, recovery becomes more important, so consider:

• How many days per week can you realistically train?
• Can you add 20-30 minutes to existing running days?
• Could you change one running day to a strength day?

Just like running, the strength training routine that can keep up with over time (not just do doing a perfect but rare week) is what’s going to make the difference to your health.  Accumulating even 1 hour a week can dramatically improve muscle mass and bone density.

Step 2: Work With Equipment You Have Access To

I’m going to go against what so many fitness influencers suggest:

• Home dumbbells can be just as effective as gym equipment for beginners
• Bodyweight exercises still give significant benefits too
• Even resistance bands offer plenty of options for runners

The key isn’t where yo are or what equipment you have, it’s that you start with something accessible and sustainable for your lifestyle.

Step 3: Progressive Overload

This is the secret that most women miss:

• Your body adapts to challenges, then stops improving
• It’s important to gradually increase weight, reps, sets or difficulty
• This stimulates continued muscle growth and bone strengthening

The women who don’t see results from strength training are those who never progress beyond their starting weights or resistance levels.  If you’re going to put time and energy into this, you deserve to see results, so don’t be afraid to make exercises harder over time!

Why Strength Training Is Non-Negotiable During our 40s & Perimenopause

For runners especially, strength training isn’t optional, it’s essential:

• Running alone doesn’t build the bone density needed to offset oestrogen decline
• Upper body strength is often neglected by runners but crucial for overall function
• Strength training improves running economy and reduces injury risk
• Muscle mass helps maintain metabolic rate as hormones fluctuate

Ready to Add Strength to Your Running Routine?

If you’re ready to complement your running with strategic strength training designed specifically for your perimenopausal body, I can help.

If you’re ready for a different approach to personal training – one built on honesty, sustainability, and genuine understanding of women’s experiences – let’s talk about how my 1:1 Coaching or Strength Essentials programmes might serve you.

1. Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
2. Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
3. Explore personalised support options:
   • 1:1 Coaching: Get the same personalised approach that transformed Hannah’s fitness journey, tailored specifically to your needs, schedule, and goals.
   • Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.