I didn’t expect to walk out of my doctor’s office with a strength training prescription. At first, I thought she was joking. I was doing my usual walks, the occasional yoga class, and a spin session here and there. Wasn’t that enough?
But she looked me in the eye and said, “You need to start lifting weights. It’s one of the best things you can do for your body in this stage of life.”
So I took her advice. And four months later, I’m still showing up, still lifting, and honestly, still a little surprised by how much I love it.
What I Used to Believe About Fitness
I spent most of my adult life thinking cardio was the key to staying healthy. Aerobics, Zumba, step class — I’ve done it all. Lifting weights, on the other hand? That felt like a young woman’s game. Or something the guys in the back corner of the gym were doing. It just didn’t seem like something for me.
And like so many women I used to work with as a therapist, I carried around that quiet fear of “getting bulky.” I laugh now thinking about it. I imagined myself waking up one morning with giant arms and bulging biceps just from picking up a few dumbbells.
Here’s the truth: it’s incredibly hard to build visible muscle — especially in menopause. What strength training actually gave me was something I never expected — power, confidence, and a sense of calm.
Starting as a Complete Beginner
When I started, I didn’t know what I was doing. I picked up a pair of 10-pound dumbbells and felt completely awkward. I worried I’d hurt myself or look silly if someone walked in on me mid-rep.
But I kept showing up. I told myself I didn’t have to be perfect. I just had to be consistent. And slowly, I started feeling stronger... not just in my body, but in my mindset.
As a therapist, I used to talk with women all the time about the stories we tell ourselves. Stories like, “I’m too old to start this now,” or “That kind of workout isn’t for me.” I realized I was still holding onto some of those same stories myself.
Letting go of them wasn’t easy, but showing up anyway helped rewrite them.
Note: Look below: Here I am doing a dumbbell squat! Ha! Never thought I'd say that!
This workout I did was from the Simply Strong App.
What Changed for Me
The physical changes were subtle at first. My sleep got a little better. My shoulders stopped feeling so tense all the time. My balance improved. I stopped grunting every time I got up off the couch — that was a big one.
My clothes started to fit differently, but more importantly, I just felt better in my skin. I felt capable.
I went from lifting 10-pound dumbbells to 20s and even 30s with some of my exercises. I still walk and stretch and do yoga occasionally, but now strength training is the thing I build everything else around.
The Mental Shift Was Even Bigger
Lifting weights forced me to be present. When I’m moving through a set, counting reps, and trying to breathe properly, there’s no room to spiral in my head. It’s just me, my breath, and the weight in my hands.
It reminded me of what I used to tell clients all the time — change doesn’t have to be fast to be meaningful. Some days, showing up is the win. Other days, it’s adding five more pounds. But every bit counts.
And there’s something healing about proving to yourself that you can do hard things, even if it’s just one more rep than last week.
How I Found My Groove
A few months in, I started using an app called Simply Strong. It’s designed for women like me who want a simple, structured way to strength train at home.
It shows you exactly what to do: which exercises, how many reps, how often to increase the weight. I didn’t have to think. I just opened the app, followed the plan, and trusted the process.
That’s when things really started to click. I wasn’t just guessing anymore. I was progressing. And that’s what made it stick.
If You’re on the Fence
If you’re thinking about starting, but you feel intimidated or unsure, I get it. I was there too. You don’t need fancy equipment or a gym membership. You just need a couple of dumbbells and the willingness to try.
It’s not about getting ripped. It’s about protecting your bones, keeping your muscles strong, and feeling better in your day-to-day life.
Start small. Go slow. And give yourself permission to look a little awkward while you figure it out. You’ll be surprised how quickly you start to feel the difference.
What Strength Means to Me Now
Strength used to feel like a word that belonged to other people. Athletes. Trainers. The women in magazines.
But now I know strength lives in the small things. In the decision to try. In the muscles you build rep by rep. In the confidence that shows up quietly and then refuses to leave.
I’m not trying to look like I’m 25. I’m just trying to feel good in my body and move through life with a little more power. And I finally feel like I’m doing just that.
