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Strength Training for Women Over 50: The Missing Piece 

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Woman over 60 doing strength training

If you’ve been showing up to your strength training classes, putting in the work, and still wondering why staying strong feels harder than it used to, you may not be imagining it.  

After menopause, muscle mass can decline at a rate of 1–2% per year. This contributes to the age-related process known as sarcopenia. The drop in oestrogen that comes with menopause can play a part, because oestrogen supports muscle protein synthesis — the process your body uses to build and repair muscle tissue. As we age, our bodies can also become less responsive to protein, which means we need to work smarter, not just harder. 

The good news is that strength training for women (and men) over 50 is one of the most powerful tools we have. And when it’s combined with the right nutritional support, particularly adequate protein and targeted collagen peptides, it can make a real difference. 

Why strength training is non-negotiable

Strength training for those over 50 creates the mechanical stimulus that tells muscles to adapt and grow, and this happens regardless of your oestrogen levels. Two to three well-structured sessions per week may meaningfully support muscle mass, strength, and functional movement. This is what the team at Vintage Fitness does so well, making strength training safe, accessible, and effective for women and men in our community. 

If exercise is the trigger, then nutrition is the raw material. 

Where collagen fits in

Most people think of collagen as a skin supplement. But collagen is the most abundant protein in the body, and it’s a major structural component of muscle tissue, tendons, ligaments, and bone. Muscle loss in menopause isn’t only about muscle fibres; it’s also about the connective tissue that supports them. 

Research suggests that specific hydrolysed collagen peptides, when combined with resistance exercise, may support improvements in lean body mass and muscle strength. In one randomised controlled trial, women taking specific collagen peptides alongside resistance training saw significant reductions in fat mass and increases in fat-free mass compared to exercise alone. 

For bone, evidence on targeted collagen peptides in (menopausal women) shows promising results, not just for bone mineral density but for bone formation markers, which means the bone is actively being rebuilt, not just preserved.  

Protein: Most people aren’t eating enough

Current evidence suggests adults over 50 may benefit from 1.2–1.6 g of protein per kilogram of body weight daily, significantly more than general guidelines suggest. Spacing protein across meals, rather than eating most of it at dinner, may also improve how well the body uses it for building muscle, especially after menopause. 

Collagen needs company

Collagen supplements work best when your body has the cofactors it needs to build and stabilise the collagen structure. Vitamin C is essential because it activates the enzymes needed to form collagen. Copper helps cross-link collagen fibres for tensile strength, while zinc and silica support collagen formation and remodelling. Without these, even the best collagen may not deliver its full potential. 

The bottom line

Strength training, adequate protein, and targeted collagen peptides are three evidence-informed strategies that work well together. Exercise is the trigger. Protein provides the building blocks. Collagen, the right type, with the right cofactors, supports the scaffolding that holds everything together.  

Ready to get stronger?

A big thank you to our guest author Clinical Nutritionist, Naturopath, & Counsellor Sue Stevens from Handcrafted Health, Neutral Bay for sharing her expertise with the Vintage Fitness community. 

Ready to put these principles into practice? Our specialised over-55s fitness classes combine safe, effective resistance training with a welcoming, supportive environment to help you stay strong, active and independent. 

Explore Group Classes

Exercise Intelligently

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As I was swimming laps today, my mind latched onto words by Professor John Brewer from St Mary’s University in London, about “exercising intelligently”. And I thought about my own training program and wondered if I exercise intelligently or do I just do what’s easy or whatever I have the time or motivation for. Then I thought well if I have these questions, then what about you?

My week usually looks like this

  • 2 x pool swim sessions of about 2 to 2.5 km,
  • 2 to 3 resistance circuit workouts in the gym including bouts on the rower and bikes and maybe a run on the weekend.

Not bad I thought but why do I do it? Well the low impact swimming is great for my cardio as running all the time was tough on my back and legs whereas the swimming increased my core strength and lower back flexibility. The resistance training in the gym which includes working with dumbbells, kettlebells and body weight helps me maintain lean muscle mass all over and helps keep the calories burning. And the run because I just like to be outside with my dog.

As I’m not training for anything in particular I think that it is a fairly well rounded program for a person who is purely exercising for health and well-being.

So how about you? What does your exercise program look like?

The first thing is that you must do is “train how you want to gain”, meaning that if you want to be a runner, then you will need to do some running. Or if you want to get bigger, then you will have to lift some weights.  What I am saying is there is no one way to exercise, only the way that is right for you. So have a think about what it is you want to achieve. Remember, don’t just do whatever is the easiest for you, or because you saw someone else in the gym doing it. Be smart and make every minute in the gym or in the park work.

Exercising for general fitness

If you are like me, and exercising for general fitness only, then have a general training program that might include some cardio such as swimming, running, rowing or bike riding. But don’t forget to do your weights or resistance exercises to maintain muscle mass and core strength. And, although not specifically under the fitness banner, incorporate some yoga and perhaps some Pilates into your weekly regime.

Keep it fresh and interesting to make sure you stick to it in the long term. If you are still at a bit of a loss for what to do, then speak to your local fitness trainer or send me a message and I’ll help you.

Exercising for specific activities

If you decide that you are quite specific in your needs such as playing better golf or perhaps playing over age soccer and team sports, then I really recommend talking to a fitness trainer who can design a program for you. Just remember not to forget what it is you are trying to achieve.

For example if you want to play golf then identify possible weak areas in your body and address those, such as poor core strength and flexibility. If you continually get lower back injuries, then no amount of other fitness is going to make your golf better. So work on these areas. Train how you want to gain and exercise intelligently.

A couple of things to remember

Just a couple of other things. Look after your body. You only have one body so look after it. Be aware that you are not 21 years old anymore. If you think you need a day off then take one and let your body recover. Fitness is a long term goal and taking care of your body as you get older is crucial. Don’t be afraid to be kind to yourself.

And lastly it has been widely recognised that you are about twice as likely to achieve your fitness goals with supervised training, so don’t be afraid to get some help with your program and sessions.

Happy training.