STRENGTH TRAINING is Her SUPERPOWER

Strong, Stable, and Ageless: The Strength Training Advantage

Want to stay youthful, active, and independent as you age?

Strength training is one of the most powerful ways to support your body through the decades.

While muscle and bone loss are part of the aging process, they’re not set in stone. For many women, time spent prioritising family, and career often means less time for movement and self-care—making the decline even more noticeable. But with consistent, strength-based activity (when you commit to find some time for YOU), much of this loss can be slowed, prevented, or even reversed.

At KWS, we encourage all women—especially those over 40—to make strength training a regular part of life.

The Transformative Power of Strength Training for Women

From around age 30, women begin to lose muscle mass at a rate of approximately 10% per decade. After 50, this decline accelerates to 15% or more, contributing to conditions like osteopenia, osteoporosis, and sarcopenia—which significantly increase the risk of falls, fractures, and loss of independence. These changes are especially common during perimenopause and menopause, when hormonal shifts further affect the musculoskeletal system.

The Great News?

Strength training works—at any age.

And when it’s supported with enough protein, a nutrient-rich whole food diet, and, at the right time hormonal support to protect your musculoskeletal system, it becomes one of the most powerful tools for protecting your body and enhancing your quality of life.

As the saying goes: “If you don’t use it and support it, you lose it!”

5 Powerful Reasons to Strength Train and Become a Stronger Woman

Whether you’re new to strength training or already lifting weights, the benefits are too important to ignore. Strength training isn’t just about looking toned—it’s about building a body that supports you for life.

With consistent, strength-focused movement, you can:

1. Build and Maintain Muscle

Muscle loss may be a part of aging, but it’s not a life sentence. You can build muscle well into your 60s, 70s, and beyond. Regular strength training keeps your body strong, lean, and capable—making everyday tasks easier and reducing your risk of falls and injuries. Without it, muscles weaken, mobility declines, and independence becomes harder to maintain.

2. Strengthen Your Bones

Falls are the leading cause of injury-related deaths among older Australians, and women over 65 are at the highest risk. Strength training improves bone density, joint stability, flexibility, and balance—all of which help prevent falls and fractures and keep you on your feet longer.

3. Burn Fat and Boost Metabolism

As we age, metabolism naturally slows, especially if we become less active. Strength training helps reverse this trend by increasing muscle mass, which in turn boosts your metabolism. More muscle means more calories and fat burned—both during and after workouts—helping you manage your weight and maintain a toned, healthier body.

4. Boost Mental Health and Confidence

Strength training doesn’t just transform your body—it lifts your mind. You age with strength, resilience, and independence. Studies, including those from Harvard Medical School, show that regular strength exercise reduces symptoms of anxiety and depression. The endorphin release, sense of progress, and growing self-confidence are powerful tools for emotional wellbeing.

5. Reduce the Risk of Chronic Disease

Strength training has been shown to lower the risk of many chronic conditions—like type 2 diabetes, heart disease, osteoporosis, back pain, obesity, and depression. It’s a proactive way to invest in your long-term health.

At KWS, we believe it’s the small, consistent commitments that create lasting change

— like showing up for your 30-Minute circuit or class workout when it would be easy NOT to

— Each session is a promise to yourself, building the strength and resilience you need to live the life you deserve.

KWS Tips for Starting 'Stonger Woman' Strength Training

If you’re new to strength training, you're likely eager to get going. Follow these tips to have a successful experience:

• Get Guidance. 

  Any time you move your body, there’s a risk of injury if not done safely. At KWS, we will guide you on correct form and technique and assist you in developing a safe and effective strength training program.

  
  

• Start Gradually at Your Pace.

  Resist the urge to push too hard and increase the work load too rapidly. Even light weights can be effective when paired with high repetitions. As your body adjusts and strengthens over time, you'll be able to increase the weight and effort of your workouts.

  
  

• Aways Focus on Form. 

  In strength and weight training, quality outweighs quantity. Rather than aiming for a high number of repetitions, concentrate on executing each exercise and strongly as you can and with proper form. This approach helps you build strength more quickly and reduces the risk of injury.

  
  

• Establish a Balanced Routine.

  Before starting your strength training program, consult your healthcare professional. They can determine if there are any muscular or bone concerns to consider. Then create a 30-Minute training routine that incorporates strength training with other functional activities, such as cardio, balance, flexibility, stretching and group classes.

Remember that strength training isn't one-size-fits-all

By advancing slowly, listening to your body's cues, and tailoring a routine to your needs, you'll quickly see results. Additionally, it will help sustain better health and more youthful and strong ageing outcomes for years to come.

The KWS 30-Minute 'Stronger Woman' Commitment:

KWS prioritises strength training in each circuit or class which are designed specifically for women.

We have always held the belief that strength translates to power—mentally, physically, and emotionally—so we strive to provide workout variety that lead to stronger, healthier, happier, and more active lifestyles.

We invite women of all fitness levels to make it a priority and understand that we can all achieve more through coaching, encouragement, support, and accountability.

Like anything worth doing, strength training takes time, consistency, energy, and a ‘no excuses’ mindset.

Our focus is on helping you reach the best shape of your life and becoming the proud 'Stronger Woman' you deserve to be.

xx