How Heavy Should Women Over 40 Lift?

Aug 28

3 min read

Updated: Sep 8

Instead of looking for a specific number on the dumbbell, pay attention to how challenging the set feels. If you’re supposed to perform 10 repetitions and finish feeling like you could easily do another 10, the weight is probably too light. On the other hand, if your technique starts breaking down after three repetitions and you’re supposed to do 10, it’s probably too heavy.

For most working sets, I want the weight to be challenging enough that you finish feeling like you only had a few good repetitions left. That’s a much more useful way to choose your weight than deciding that women over 40 should only lift 10, 20, or 30 pounds. Research supports the idea that there isn’t one magical load for building muscle. A systematic review and meta-analysis found that both lighter and heavier resistance training can produce similar muscle growth when the sets are sufficiently challenging. Heavier loads, however, tend to produce greater improvements in maximal strength (Refalo et al., 2021). In other words: you need to challenge the muscle, but challenging does not mean lifting the heaviest weight possible.

What I Tell My Clients

When I’m coaching someone, I’m not just looking at the number written on the dumbbell. I’m watching how you move. How did the last few reps look? Did your speed start slowing down? Could you realistically have done another two or three good reps? Chris uses this same approach when progressing clients. He’ll deliberately ease someone back into training with more repetitions in reserve, then increase the intensity as he becomes confident in how they’re lifting.

That also means your appropriate weight should change over time. If you started a goblet squat with 20 pounds and, several weeks later, that same weight feels easy for every repetition, that’s a good thing. You’ve gotten stronger. Now we can gradually increase the challenge. The goal isn’t to stay with the same “safe” weights forever. The goal is to progressively challenge yourself while maintaining control.

And remember that heavy is relative. A 25-pound dumbbell may be challenging for one person and a warm-up for someone else. Even for the same person, an appropriate weight for eight repetitions will usually be heavier than the weight they could use for 15. As Chris explains to clients, when intensity goes up, the number of repetitions you can perform generally comes down.

The Bottom Line

So, how heavy should women over 40 lift? Heavy enough that the final few repetitions of a set feel genuinely challenging, but not so heavy that you cannot perform the exercise with reasonable control. Don’t choose your weights based on age. Start at a level that matches your current ability. Learn the movement. Then gradually increase the challenge as you get stronger.

You don’t need to be afraid of lifting heavier. You just need to earn the heavier weight through good movement, consistent training, and gradual progression.

Embracing Strength Training

Strength training is not just about lifting weights; it’s about empowering yourself. It’s about feeling strong, confident, and capable. As you embark on this journey, remember that every rep counts. Celebrate your progress, no matter how small.

Building a Routine

Creating a consistent routine is key. Set aside time each week for your workouts. Whether it’s at a gym or at home, make it a priority. Consistency is what leads to results. And don’t forget to mix it up! Variety keeps things exciting and challenges your body in new ways.

Nutrition Matters

Don’t overlook the importance of nutrition. Fuel your body with the right foods to support your training. Focus on whole foods, lean proteins, and plenty of fruits and vegetables. Proper nutrition will enhance your performance and recovery.

Finding Support

Consider finding a workout buddy or joining a class. Having a support system can keep you motivated and accountable. Plus, it’s more fun to share the journey with someone else!

Staying Positive

Lastly, maintain a positive mindset. Strength training is a journey, not a race. Embrace the process, and don’t be too hard on yourself. Every step you take brings you closer to your goals.

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