For years, I’ve been passionate about strength training. While others chased calorie deficits and clocked hours on the treadmill, I found joy in lifting weights, feeling strong, and building resilience. But every January, I’m reminded how deeply entrenched the “skinny” narrative still is. The “New Year, New You” messaging resurfaces, urging women to eat less, do more cardio, and shrink themselves to fit an outdated ideal of health. For women over 40, this mindset is not just unhelpful—it’s harmful. Here’s why I believe we need to reframe health and fitness, and why strength, not being skinny, should be our focus.
The problem with “skinny” as a goal
For decades, women were told that smaller was better. Diet culture taught us that the path to health was paved with calorie deficits and cardio. But as we age, it becomes clear how flawed this approach really is.
It undermines long-term health. Cardio alone, without strength training, can lead to muscle loss. For women over 40, this is especially dangerous as we’re already losing muscle mass and bone density due to hormonal changes. Maintaining muscle mass is essential for maintaining quality of life as we get into the later years; it’s what helps us stand up easily, climb stairs, and keep doing the things we love.
It turns movement into punishment. Instead of exercising to feel good, we’ve been conditioned to exercise as a way to “burn off” what we eat. This strips away the joy and empowerment that movement can bring, and damages our relationship with both food and exercise.
It misses the point of true health. The size of your body has little to do with your overall health. Strength, energy, and well-being matter far more than fitting into a specific dress size. Just think back to the Olympics last year and the wide variety of body shapes and sizes that all represented an incredibly athletic body.
Why strength training is essential
As someone who has loved strength training for years, I’ve seen firsthand the incredible benefits it brings not just physically, but mentally and emotionally as well.
It protects your bones and muscles. After 40, we naturally lose muscle and bone density. Strength training helps counteract this, reducing the risk of fractures, weakness, and long-term disability. Life is far more enjoyable without aches, pains, and injuries.
It empowers you. Lifting weights isn’t just about building muscle and flexing in floor-to-ceiling mirrors, it’s also about building confidence and realising what you’re capable of. Feeling strong and able transforms the way we see ourselves.
It supports longevity. Research shows that maintaining muscle mass is key to living longer and staying independent as we age. So don’t think of strength training as a way to get really strong for just the present moment; it’s actually an investment in your future self and their quality of life.
It’s time to reframe health and exercise
For women over 40, it’s time to let go of outdated ideas about health and fitness. Here’s how we can reframe the narrative:
Focus on strength, not weight. Instead of chasing weight loss, focus on building strength, energy, and resilience. These are the markers of true health.
Move for joy, not obligation. Find forms of movement you genuinely enjoy, whether it’s strength training, hiking, yoga, or anything else that brings good vibes to your life. Exercise should be something you get to do, not something you have to do.
Celebrate what your body can do. Your body is amazing. Every time you lift a weight, take a walk, or try a new activity, you’re proving that strength and capability are what truly matter.
The start of a new year is a time for fresh starts, but let’s move away from the tired “skinny” narrative. Instead of setting weight-loss goals, let’s focus on building strength, joy, and long-term health. For women over 40, it’s time to stop shrinking ourselves and start growing stronger, inside and out. Strength training has been my anchor for years, and I’ve seen how it transforms not just bodies, but lives.
So this January, let’s lead the way. Let’s embrace strength, celebrate movement, and show the world that strong is the new skinny. Your future self will thank you.
