How Strength Training Boosts Mental Health & Helps Prevent Alzheimer’s in Women Over 50...
- Alison Lacey
- Sep 10
- 3 min read
As we move into our 50s and beyond, it’s natural to notice changes in both our bodies and our minds. Maybe you’ve felt your energy dip, your memory isn’t quite as sharp, or stress seems harder to shake off. While many women turn to cardio or yoga for wellness, one of the most powerful, yet often overlooked, tools for supporting both mental health and brain function is strength training.
In this article, I’ll walk you through the science-backed benefits of strength training for women over 50, including its exciting connection to brain health and Alzheimer’s prevention.
🏋️♀️ Strength Training Isn’t Just About Muscles
When you hear the words strength training, you might picture heavy barbells and bodybuilders. But strength training is simply any exercise that makes your muscles work against resistance. This could be lifting dumbbells, using resistance bands, or even performing bodyweight moves like squats, push-ups, and lunges.
For women over 50, strength training is especially valuable because it not only helps maintain lean muscle mass and bone density but also plays a crucial role in keeping your brain young and healthy.
🧠 The Brain-Boosting Benefits of Strength Training
1. Improves Memory and Cognitive Function
Multiple studies have shown that resistance training improves memory, focus, and overall brain function. Research from the University of British Columbia found that women aged 65–75 who did resistance training twice a week showed significant improvements in memory and executive function compared to those who did not.
2. Protects Against Alzheimer’s & Dementia
Exercise increases blood flow to the brain, which supports the growth of new brain cells and strengthens neural connections. Recent studies suggest that strength training may even help reduce the risk of developing Alzheimer’s disease and other forms of dementia by promoting brain plasticity and reducing inflammation.
3. Reduces Stress & Boosts Mood
Strength training triggers the release of endorphins and dopamine, natural chemicals that fight stress, boost mood, and reduce symptoms of anxiety and depression. Many women in midlife report feeling calmer, more resilient, and more confident after consistent training.
4. Supports Sleep & Hormone Balance
Good sleep and balanced hormones are key for both physical and mental wellbeing. Strength training has been linked to improved sleep quality, which in turn helps with mood regulation and long-term cognitive health.
5. Builds Confidence & Independence
As we age, maintaining strength helps us continue doing the things we love, whether it’s gardening, travelling, playing with grandchildren, or enjoying long walks. This sense of independence is directly tied to mental and emotional wellbeing.
💡 Practical Tips for Starting Strength Training After 50
Start small: Bodyweight movements like squats, wall press-ups, and step-ups are a perfect beginning.
Focus on form, not weight: Proper technique prevents injury and ensures you’re getting the most out of every rep.
Schedule consistency over intensity: Two to three 20-30 minute sessions a week can be more effective than sporadic intense workouts.
Mix it up: Combine resistance training with walking, yoga, or stretching for overall health.
Seek support: Exercising with a group or coach can boost motivation and accountability.
🌟 Ready to Strengthen Your Body and Mind?
At Flexpress, my online fitness membership for women over 50, we focus on more than just looking good, we train for long-term health, confidence, and brain power. With three live classes a week plus access to a growing on-demand library, you’ll feel stronger in both body and mind.
👉 Join Flexpress today and start building strength for a healthier, happier future.
To find out more, or to join, go to: https://www.onyxhealthandfitness.co.uk/flexpress
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