When I created P90X many moons ago, I faced a lot of adversity. There were plenty of naysayers who said extreme home fitness won’t sell, but we did it anyway.

However, 11 million customers later, that program has been a game-changer in the face of at-home fitness and a life-changer for so many.

Men and women around the world were getting fitter than ever, and challenging themselves to get stronger. That’s why I felt the need to continue the conversation about the importance of strength training, ESPECIALLY for women in their later years (men, this applies to you too).

Let’s get real for a moment. We all know that as we age, our bodies go through some changes. Things that used to be easy start to feel a bit tougher. 

Maybe you notice your energy levels aren’t what they used to be, your body doesn’t recover as fast and you’re not as strong as you were in your twenties. But here’s the thing: mid-life doesn’t have to mean a decline. In fact, it can be a time to get stronger and more resilient than ever before, especially with the power of strength training. And at 66 years young, I am speaking from experience here. 

Strength training is not just about looking good in a tank top or feeling confident on the beach, although those are great perks! It’s about building a foundation for a healthy, active, and vibrant life. For women, this is especially crucial. Let’s break down why.

First off, let’s talk about bone density. As we age, our bones naturally lose density, which can lead to osteoporosis and an increased risk of fractures. Women are particularly susceptible to this due to hormonal changes that occur during menopause. 

But here’s the good news: strength training is one of the best ways to combat this. When you lift weights, you’re not just building muscle; you’re strengthening your bones. Your bones respond to the stress of lifting by becoming denser and stronger, which can help protect you from those nasty breaks and fractures.

Next up, let’s look at metabolism. You’ve probably heard that our metabolism slows down as we age. While that’s true to an extent, it’s not the whole story. Muscle mass plays a huge role in your metabolic rate. The more muscle you have, the more calories your body burns, even at rest. 

Strength training helps build and maintain muscle mass, which in turn keeps your metabolism revved up. So, if you’re looking to maintain a healthy weight or even shed a few pounds, hitting the weights is a fantastic strategy.

Now, let’s not forget about balance and coordination. These components are often overlooked but are incredibly important as we age. Strength training improves both. When you strengthen your muscles, you also enhance your neuromuscular connections, which means better balance and coordination. This can help prevent falls and keep you moving confidently through life.

Mental health is another biggie. There’s a ton of research (John Ratey’s book Spark was a game changer for me) showing the benefits of exercise for mental well-being, and strength training is no exception. It can help reduce symptoms of anxiety and depression, boost your mood, and even improve cognitive function. There’s nothing like the feeling of lifting a weight you never thought you could—it's a powerful confidence booster!

And let’s not forget the social aspect. Joining a strength training class or group can be a fantastic way to meet new people and build a supportive community. If I didn’t have my regular workout crew, I don’t know where I’d be. We’re all in this together, and having a crew to cheer you on can make all the difference.

So, ladies (and gentlemen), it’s time to embrace the iron. Don’t be intimidated by the weights. Start where you are, use proper form, and progress at your own pace. Whether with dumbbells, resistance bands, or bodyweight exercises, the key is to get started and stay consistent, and get a little outside your comfort zone because that’s when the change happens.

If you need help with that, check out my latest program, PowerSync 60 which helps women (in particular) finally gain the level of fitness that they’ve longed for by syncing workouts with hormonal fluctuations to achieve long-lasting results with less effort.

Mid-life is just the beginning of a new chapter. By incorporating strength training into your routine, you’re setting yourself up for decades of strength, health, and happiness so you can enjoy life to the fullest. 

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