If Your Mom Isn’t Lifting Weights, She Should Be

People often ask me,
“Coach Pat, what’s the biggest change you’ve seen in your 30+ years in fitness?”

Without a doubt, the most dramatic shift has been who is working out—especially who is lifting weights.

Back in the late ’80s when I first started training, the weight room was almost exclusively the domain of young men, ages 20 to 40. Few women dared venture near the bench press or power racks, where squats and deadlifts ruled. Most women stayed in the cardio area or joined aerobics classes, aiming to burn calories. If they did come into the weight room, it was often for core work or machines like the hip abductor/adductor—targeting the inner and outer thighs.

But times have changed.

Today, I often see more women than men in the powerlifting section—especially training power based, lower-body movements. Even more inspiring, I see older adult women pumping iron and looking confident the weight room. This transformation is largely driven by education and the debunking of outdated myths.

Why This Matters—Especially for Women Over 30

Scientific research continues to confirm that strength training is essential for longevity, disease prevention, mobility, and overall quality of life. The group that benefits most? Women over 30.

As women age, they’re more susceptible to conditions related to frailty, including loss of bone density and muscle mass. You’ve probably heard of osteoporosis or osteopenia—but have you heard of sarcopenia?

Sarcopenia is the age-related loss of muscle mass, strength, and function.

The best treatment? Resistance training.

Lifting weights doesn’t just build strength—it literally tells your body to stay young. These exercises stimulate bones to stay strong and, remarkably, have been shown to be more effective for heart disease prevention than cardiovascular exercise alone.

Breaking the “Bulky” Myth

The younger generation of women is proudly embracing strength. They’re more body-positive and understand that lifting weights helps them achieve the shape and health they desire.

But there’s still a large group—often from older generations—who believe that thin means healthy. Many of them fear that lifting weights will make them look “bulky.”

Let me be clear:
Lifting weights will not make you bulky. Not lifting weights will make you weak.

This false belief is costing them valuable time, while their bones and muscles quietly deteriorate. Even if they’re not overweight, they’re not protected from age-related decline in strength, balance, and resilience.

The Bottom Line

If you’re a woman over 50, you are more likely to experience health issues from loss of bone and muscle than from carrying a few extra pounds.

If your mom isn’t weight training, she should be.