I Want to Start Strength Training, But How Will I Know I’m Doing It Right?
If you’ve been thinking about starting strength training but keep putting it off because you’re worried about doing it wrong, injuring yourself, or just not knowing where to begin, this post is for you.
First, let me say something important: the fact that you’re asking this question at all means you’re already ahead of most people. Getting to the point of wanting to start is genuinely the hardest step. So before we go any further, well done for being here.
Now, let’s talk about what “doing it right” actually means. Because there are really two different questions hiding inside that one:
1. Am I using the right exercise technique?
2. Am I approaching strength training in the right way for a woman in midlife?
They’re different questions, and they both deserve a proper answer.
“Am I doing it right?” – What Good Technique Actually Feels Like
Here’s the reassurance most women need to hear: your body will tell you if something is wrong.
Sharp pain is a signal to stop. Discomfort, muscle fatigue, that “working hard” feeling? That’s normal. That’s the point. The best way to learn what each exercise should feel like is to start with a lighter weight than you think you need, and build up gradually.
You’re not being tested. There’s no exam. There’s no way to fail, only ways to learn.
When I start working with a new client, the first thing I do is make sure she knows she can ask me anything. No question is too basic. It’s my job to meet her where she is right now, not where I think she should be, and not where some generic online programme assumes she is.
The fitness industry has done a brilliant job of making strength training sound terrifyingly complicated, especially for women in midlife and perimenopause.
Optimal periodisation. Progressive overload percentages. Body part splits. Hormonal windows. It can feel like you need a degree before you’re allowed to pick up a dumbbell.
You don’t. I promise.
“Am I doing it the right way for my age?” – The Midlife Distinction
Here’s something the fitness industry doesn’t want you to know: strength training for women over 40 is not as different as you’ve been led to believe.
There is a whole market built around convincing midlife women that they need special plans, extra supplements, and expensive programmes tailored specifically to their age. Some of that is genuinely useful. A lot of it is marketing.
The truth? Strength training is strength training. Your dumbbells don’t need to be pink. The fundamentals: compound movements, progressive overload, adequate rest… apply at 25 and at 55.
The real distinction is this: your programme needs to fit your life as a midlife woman.
You’re likely juggling a lot. Work, family, ageing parents, a social life you’re trying to protect. You’re probably short on time. Your energy levels will fluctuate with your hormones – some weeks you’ll feel strong, others you’ll feel like you’re wading through treacle.
A good strength training programme for you takes all of that into account. It’s flexible. It works whether you’re at the gym or at home. It doesn’t collapse the moment life gets in the way.
That’s what makes it different from a plan designed for a 25-year-old with five hours of free time a day – not the exercises themselves.
Why Simple Beats Complicated Every Time
I had a client – let’s call her Sophie – who came to me with a six-days-a-week gym programme. Different body parts on different days, a big busy gym she hated, and a plan she’d found online that looked impressive on paper.
In reality? Sophie was managing three sessions a week at most, and because of how the programme was structured, she wasn’t even training every muscle group once a week. She felt guilty, overwhelmed, and like she was constantly failing.
We stripped it back. Two full-body sessions a week, with an optional third if life allowed. A programme that worked at home and at the gym, so the gym stopped being a barrier.
She made more progress in two months with that simple approach than she had in six months of the complicated one. And she felt a fraction of the guilt.
Complicated is not the same as effective. For most women in midlife, simple and consistent will beat complex and sporadic every single time.
What “Working” Actually Looks and Feels Like
One of the most important things I do with clients is help them look for progress in places other than the scales or the mirror. Because strength training works in ways that show up in your life long before they show up in your reflection.
Here’s what “doing it right” actually feels like:
• Waking up without the usual aches and pains
• Bending down to pick something up without groaning
• Walking up the stairs without your knees complaining
• Having more energy, and fewer dramatic ups and downs
• Better posture (other people will notice before you do)
• More headspace and less stress
• Feeling calmer, more grounded, more you
• Walking taller and feeling more confident (in your body and your mind)
And perhaps most importantly: that quiet peace of mind that comes from knowing you’re doing something for your future self. No more niggling worry about bone density dropping, or feeling like your body is slowly working against you.
“But I Have Joint Issues / Osteopenia — Is It Safe for Me?”
Yes. Emphatically, yes.
Strength training is not dangerous for women with osteopenia or joint issues – it’s one of the best things you can do. Building muscle supports your joints. Strength training stimulates bone density. The old phrase “use it or lose it” has never been more relevant than when it comes to our longterm mobility and strength.
If a doctor or physio has told you to “be careful,” I’d encourage you to ask them specifically what they mean, and to ask whether they’re recommending against strength training, or simply advising you to start gradually. In most cases, it’s the latter. Doctors and physios should be encouraging women to maintain and build muscle and joint strength. The research is clear on this.
Starting light, building slowly, and listening to your body is not just safe, it’s exactly the right approach.
What Do You Actually Need to Get Started?
Less than you think.
The bare minimum: 15 minutes, no equipment, enough space to lie down in. That’s it. That’s enough to begin.
The ideal starting point: 20-30 minutes, twice a week, with a resistance band and a pair of dumbbells. Aim to accumulate at least one hour of strength training per week, in whatever way fits your life.
You do not need a gym membership. You do not need a rack of equipment. You do not need to carve out an hour every day. You just need to start, and to keep showing up.
One More Thing Before You Go
Almost every woman I work with starts with weights that are too light. Within a couple of weeks, they’re wishing they’d bought 5 or 6kg instead of 2 or 3kg. Women consistently underestimate what they’re capable of, and how quickly they’ll feel a difference once they start.
You are stronger than you think. And you’ll surprise yourself.
Still Not Sure Where to Start?
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
- Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
- 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.