Strength training for women over 40
Everyone tells you to lift heavy. Nobody tells you how to get there.
One-on-one strength coaching for women in their 40s, 50s and 60s, in a boutique, community-based gym in Osborne Park. We start where your body actually is, and build up from there.
No pressure and no pitch. If I’m not the right person for you, I’ll say so.
Strength training after 40 isn’t about jumping straight into heavy weights
You’ve heard the message. Build muscle. Protect your bones. Get stronger. And yes, strength training becomes incredibly important as we get older.
But knowing that you should strength train doesn’t necessarily tell you what to do on Monday morning when your knee already aches, you haven’t trained properly in years, or you simply don’t feel confident walking into a gym.
That’s where the starting point matters.
You don’t need to prove how strong you are on day one. We can start with what your body can comfortably do now, building movement confidence, learning technique and gradually increasing the challenge as you get stronger.
“Lift heavy” can be good advice. But heavy is relative, and getting there is a process.
That process is the part I care most about.
It’s not about fitting yourself into a program. It’s about finding what works for you.
Maybe you’ve tried a gym membership, followed an app, joined a class, or started a program with every intention of sticking with it.
But sometimes, life gets in the way. And sometimes, your body has other plans.
Your knee might feel different one day. You might not have slept well. Work has been stressful. Or you simply have less energy than you did the week before.
That doesn’t mean you’re failing. It means we adapt.
That’s the difference personalised coaching can make. Your program is built around you: your body, your goals, your life and where you’re starting from.
And that doesn’t mean taking it easy. It means knowing when to progress, when to adjust, and when to meet your body where it is that day, while continuing to build strength and confidence over time.
Your training needs to work with your body, and your life.
There are so many reasons why starting exercise, or staying consistent with it, can feel challenging. And it’s not always about motivation.
- Something hurts. Maybe it’s an old knee injury, a shoulder that doesn’t move the way it used to, or a back that sometimes gives you trouble. We start with what your body can do and build from there. And if you’re already working with a physio, GP or another health professional, I’m always happy to work alongside them.
- You’re not sure what to do. The gym can feel intimidating when you don’t know where to start or whether you’re doing things correctly. That’s where having someone beside you can make such a difference. We work on your technique, help you understand why you’re doing each exercise, and build your confidence along the way.
- Life is busy. Work, family, appointments… life happens! Your training needs to work with your life, not against it. I’d much rather see you consistently move twice a week than feel like you should be doing five sessions and end up doing none.
You don’t need a harder program. You need one that starts where you are.
Here’s how I approach strength training for women over 40.
We start with where you are today: your current strength, mobility, confidence and what your body is telling us. Not what you could do years ago, and not what you think you should be able to do because of your age.
From there, we build.
As you get stronger and more confident, your training progresses with you. We might gradually increase the weight, change an exercise or add a little more challenge. This gradual progression is what helps you build muscle, improve strength and support bone health over time.
Strength is a big part of what we do, but it’s not the only part. We also include mobility, balance and movement to help with easing stiffness, so you can feel stronger while also moving more comfortably.
And we’re not just training for what you can do in the gym.
We’re building strength for your life.
Carrying the shopping. Getting up from the floor. Climbing stairs. Travelling. Playing with your kids or grandkids. Saying yes to the things you want to do and feeling confident that your body can keep up.
So, if you’re wondering what a workout plan for women over 40 or 50 should look like, there isn’t one perfect program for everyone. It should start with you: your body, your life and what you want to be stronger for.
What you’ll notice
Progress isn’t only about what you see on the scales or how much weight you can lift.
Sometimes, it’s the walk that suddenly feels easier. Carrying all the shopping in one trip without thinking twice. Getting up from the floor after playing with your grandkids. Feeling more confident on your feet. Moving with less stiffness. Sleeping better. Or simply noticing that something that used to feel hard… doesn’t anymore.
These are your Life & Health Wins.
The small (and sometimes big!) moments that show you just how far you’ve come.
And they happen one session, one choice and one win at a time.
What training with me looks like
Sessions are 45 minutes, one-on-one at PrimeFit in Osborne Park, in a small, friendly, community-based gym.
It’s your ME time. We check in with how you’re feeling, how your body is moving and what you need that day. Your training is personalised to you, and as I get to know you and your body, we continue to adapt and progress your sessions along the way.
Before we start training together, we’ll have an Initial PT & Movement Assessment. This gives us time to chat about your exercise history, what’s important to you and anything we need to be mindful of. We’ll also go through some simple movements so I can see how your body moves and where we’re starting from.
From there, I take care of the programming. You don’t need to arrive knowing what exercises to do or how much you should be lifting. That’s my job. Your job is to show up, and we’ll work through it together.
And if you’d rather train with someone you know, I also offer Couples & Friends Personal Training for 2–4 people. You still get personalised coaching and support, with the added bonus of sharing the experience with someone beside you.
A personal trainer for women over 40 in Perth, based in Osborne Park
I train out of PrimeFit on Hutton Street in Osborne Park, a small, friendly, community-based gym. It’s an easy drive from Karrinyup, Stirling, Woodlands, Innaloo, Doubleview, Noranda, Dianella and the surrounding northern suburbs.
If you’ve been searching for strength training for women over 40 in Perth, or looking for a personal trainer who works with women over 50, my approach is about more than just giving you a workout. I coach you through the process: meeting you where you are, helping you build confidence and supporting you to become stronger for the things that matter to you.
I hold Certificate III and IV in Fitness. I’m also a Strength for Life Tier 2 Instructor through COTA WA. I’ve completed Matwork Pilates training with Studio Pilates International, my 350-hour Hatha Vinyasa Yoga Teacher Training with The Yoga Space in Perth, as well as Yoga Nidra and Restorative Yoga Teacher Training with Wisdom Yoga Institute.
Before moving into fitness and yoga, I spent 12 years in early childhood education, including 7 years in leadership. Changing careers taught me a lot about stepping outside my comfort zone, starting something new and learning to trust myself along the way.
And I bring that same understanding into the way I coach. You don’t have to have it all figured out before you start. We start where you are and build from there.
Where to start
One phone call. 15 minutes. Completely free.
This is simply a chance for us to have a chat. You can tell me a little about yourself, what’s been going on with your body, what you’re looking for and any questions or concerns you might have.
I’ll talk you through how I work and we can see whether we’re the right fit for each other. And if I don’t think I’m the right person to support you, I’ll always be honest about that.
No pressure. Just a friendly chat about you and what you need.
Questions women ask me
Am I too old to start strength training?
Absolutely not. It’s never too late to start getting stronger. Strength training can be especially important for women as we age, including during perimenopause, menopause and postmenopause, and for women with low bone density. We start with where your body is today and gradually build your strength, confidence and movement from there.
Is it safe to start lifting weights in your 50s?Do I have to lift heavy?
Not straight away. We start where your body is today and build gradually. It’s not about the number on the weight. It’s about choosing the right resistance for you and progressively increasing it as you get stronger. What feels “heavy” is different for everyone.
How often would I need to train?
Two sessions a week is a realistic starting point and it’s genuinely enough to build from. Some women do three. Two that actually happen beat three that don’t.
What if I’m the least fit person you’ve ever trained?
It really doesn’t matter. Wherever you’re at right now is where we begin. There’s no one to keep up with and nothing you need to prove. We start with where you are, build your confidence and progress from there.
Is this about losing weight?
No. My focus is on helping you build strength, ease stiffness, move with confidence and feel good in your body. The scales are only one number. Building muscle, supporting bone health and improving body composition can tell us so much more. Maybe your favourite pants fit better, that dress is easier to get into, or you simply feel stronger and more comfortable in your body. Those are Life & Health Wins too.
Do I need to be a member of the gym?
No. You don’t need a gym membership to train with me. You simply come to PrimeFit for your PT sessions. If you’d also like to train independently between sessions, you can access 24/7 PrimeFit membership at my special client rate.
Wherever you’re starting from, there’s a way forward that works for you.
The five starting points