Busting the "I'm Too Old" Myth: Why Lifting Weights is for EVERY Age

 

If you’ve been hanging around my page lately, you know I love busting myths about women’s health.

And today, I’m tackling one of my absolute favorites (read: the one that makes me roll my eyes the hardest):

“I’m too old.”

I hear it all the time:

“I’m too old to start working out.”

“I’m too old to lift weights.”

“I missed my window.”

Let me be super clear — NO, you’re not too old. Not even close.

And I’m not just saying that because I love cheering people on. There’s actual research that tells us lifting weights and exercising is GOOD for us at ANY age. (Seriously, I could talk about this for five hours straight. You’ve been warned. 😜)

What the Research Says

The science is pretty undeniable. Studies like the LIFTMOR trial show that even women in their 60s, 70s, and beyond can safely and effectively build strength, improve bone density, and feel better with proper weight training.

And we’re not talking about just “feeling a little better.”

Strength training can:

  • Help prevent osteoporosis and fractures

  • Improve heart health

  • Boost mental clarity and mood (bye-bye brain fog!)

  • Reduce the intensity and frequency of hot flashes

  • Ease cramps and muscle aches

  • Improve balance and reduce fall risk

Your bones, your heart, your mind, your entire body benefit from lifting weights.

And here's the kicker — the earlier you start, the better. But even if you start at 65, 75, or 85, you will still make gains. It's NEVER too late to get stronger.

 
 

But Nicola, I’ve Never Lifted Weights Before...

Good news — lifting weights doesn’t mean you go find the heaviest thing in the gym and start throwing it around. Please don’t do that. 😅

Start low. Build slow.

You might begin with bodyweight exercises, resistance bands, or light dumbbells. You build up gradually — smart, steady, and safe.

And if you’re not sure where to start, find someone who can guide you — like a physiotherapist, personal trainer, or strength coach who understands YOUR body and YOUR needs.

Especially for Women — Why Strength Matters More Than Ever

Ladies, listen up:

As we age, our estrogen levels decline (hi, menopause 👋), and that decline can seriously mess with our bones, muscles, and heart.

Strength training is one of the BEST tools we have to fight back.

It helps counteract the natural muscle and bone loss that comes with aging, and it keeps us strong enough to live the lives we want — whether that’s hiking mountains or just lifting the grandkids without throwing out your back.

Strength = Independence.

Strength = Confidence.

Strength = Quality of life.

You deserve all of that and more. 💪



The Bottom Line

If you’ve been telling yourself you’re “too old” to start working out or lifting weights, please stop.

You're not too old. You're just getting started.

Strength isn’t about numbers. It’s about giving yourself the ability to live life fully, with less pain, more energy, and a LOT more confidence.

So if you're not lifting weights yet, now’s the time.

Find someone who can help you get started, and give yourself permission to be strong at every stage of life.

Your future self will be doing a happy dance — and lifting a few dumbbells while she’s at it. 😉

Need help getting started?

Reach out anytime — I’m here to help you build strength that lasts a lifetime. 💜

@nicola_physio | www.diamondphysiotherapy.ca


Nicola Robertson

Pelvic Floor Physiotherapist

 
 
Nicola Robertson