From the journal · Strength training

Deadlifting 65kg

My strength training journey — and why it matters more as you age.

Susie Galley 1 August 2026 6 min read

During lockdown, I got serious about my fitness — something perhaps you can relate to. I sweated it out with Joe Wicks and his fun HIIT sessions, and then discovered that Apple Fitness+ was launching a strength training channel. I bought a set of dumbbells and started working through their sessions. I quickly noticed a difference, so I invested in heavier ones.

Around this time, I found out that my gym ran a “Freeweights for Women” class and started attending. It gave me the chance to lift much heavier weights, and my love for it kept growing. Getting a spot each week wasn’t easy, though — I’d be up at 10pm making sure I was logged into the app the exact moment bookings opened, then playing roulette to see if I’d got a place.

A friend then told me about a ladies-only strength gym in Peckham, staffed entirely by female trainers. I booked a consultation and signed up on the spot. I started with four sessions a month and have since increased that to six. Combined with sessions at home and at my other gym when I can grab a slot, the consistency paid off fast — I recently deadlifted 65kg, which is close to my body weight (apparently you should be able to lift your own body weight), and I’m genuinely proud of hitting that milestone.

I recently deadlifted 65kg — close to my body weight — and I’m genuinely proud of hitting that milestone.

Why it matters

The evidence behind the barbell

There’s a growing body of research showing that strength training is one of the best things you can do for healthy ageing. Historically, women who built visible muscle were often frowned upon — but thankfully, that’s changing. A recent study following more than 200,000 older adults over 15 years found that any weight training, compared with none, was linked to lower mortality risk, and researchers now consider muscle strength one of the clearest markers of healthy ageing in women — not just how they look, but how well they stay functional and independent as they get older (Northwell Health; UCLA Health).

Menopause, joints, and bones

As a woman, going through menopause brings its own risks. Falling oestrogen levels are linked to a higher risk of developing osteoarthritis, since oestrogen normally has an anti-inflammatory effect and helps protect the cartilage that cushions our joints (npj Women’s Health). The same drop in oestrogen accelerates bone loss — in the first years after menopause, women can lose bone mineral density at a rate of roughly 1.5–2.5% a year, raising the risk of osteopenia, osteoporosis, and fracture (UCLA Health; Frontiers in Physiology).

This is exactly where strength training earns its reputation as a genuine countermeasure. Resistance exercise activates bone-forming cells, which is why it’s specifically recommended to protect bone density in women, who are more prone to bone thinning in later life (University Hospitals). Trials in postmenopausal women with osteopenia or osteoporosis have found measurable, statistically significant increases in lumbar spine bone density after structured resistance training programmes lasting just a few months (PMC study on DEXA outcomes).

Falling, independence, and getting older well

Strength training doesn’t just protect your bones — it protects your independence. Research on fall prevention shows that resistance and multicomponent training programmes improve postural control, coordination, and the body’s ability to react to a stumble, all of which meaningfully reduce fall risk in ageing women (PMC review on fall prevention). In practice, that can be the difference between getting yourself in and out of a chair unaided or needing someone else’s help to do it.

As an Occupational Therapist, I saw this play out first-hand: how a loss of independence in later life affects everything, and how devastating the knock-on impact of a fall can be for an older person. I decided I didn’t want that to be my story, and strength training is a big part of how I’m trying to avoid it.

How it all connects

Where yoga fits in

My yoga practice supports my strength training rather than replacing it. It improves my joint mobility (hello, deep squats), and the breathing techniques I use in yoga carry over directly into lifting heavy weights. Yoga also helps with recovery, giving me dedicated time to stretch after an intense session.

People sometimes ask why I bother with separate strength sessions when yoga is technically a form of strength training. It’s true that bodyweight work has real benefits — but to get the full benefits of strength training, you need external load, i.e. weights.

If you’re not starting from the same place

I’m fortunate to be in good physical health and able to train without pain. If that’s not your starting point and you’re interested in strength training, yoga therapy can be a good bridge. It focuses on reducing pain and improving functionality first, with strength gains following on from that foundation. One client I worked with took exactly this route — starting with yoga therapy to manage pain — and is now a regular at a local strength gym.

This post reflects my personal experience and isn’t a substitute for medical or professional advice. If you’re managing joint pain, osteoporosis, or another health condition, speak to a doctor or physiotherapist before starting a new strength training programme.

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