Let’s stop dancing around it:
If you’re in your 40s or 50s and you’re not lifting weights, you are setting yourself up for a harder, weaker, and more painful second half of life.
That’s the truth.
And I say that with full love and full authority—as someone who’s been strength training since my early 20s, and now, at 49, sees the payoff in real time.
Lifting weights is important for everyone—men, women, teenagers, even seniors. But for women in midlife?
It’s non-negotiable.
💪 Muscle Is Medicine—Especially Now
Let me break it down:
- Muscle improves insulin sensitivity → helping regulate blood sugar and prevent weight gain and fatigue
- Muscle supports hormonal balance → especially estrogen, testosterone, and DHEA as they start declining
- Muscle protects bones and joints → helping prevent osteoporosis, pain, and loss of mobility
- Muscle is anti-inflammatory → reducing chronic pain, stiffness, and risk of illness
- Muscle burns fat → not just during your workout, but after—unlike cardio, which only burns while you’re doing it
- Muscle boosts brain health and mood → movement regulates cortisol and supports neurotransmitters like dopamine
This isn’t about “getting lean” or “toned.”
This is about being strong, stable, and sovereign in your own body—now and 20 years from now.
❌ The Objections I Hear (and Why They’re Keeping You Stuck)
Let’s get real about why some women still avoid lifting weights.
❌ “I don’t want to bulk up.”
➡️ Truth: You won’t. Women don’t have the testosterone levels to get bulky from regular resistance training. You’ll get strong, lean, and stable.
BONUS: muscle is round. That means curves, ladies!
❌ “I’m afraid of getting hurt.”
➡️ Truth: Not lifting is what’s hurting you. Weak muscles and bones make you more vulnerable to injury, not less. The key is smart programming and proper form—not avoiding movement altogether.
TIP: If you’re new to lifting, I suggest you start by working with a personal trainer, at least for 90 days.
❌ “I’ve never lifted before, it’s too late.”
➡️ Truth: You’re not too late. I know women who didn’t start lifting until their late 40s or even 50s—and the results have been life-changing.
And if you’re younger and reading this? Even better.
14 or 15 is a fantastic age for young women to begin resistance training—structurally they’re developed enough, and it sets them up for a lifetime of empowered movement.
I’ve started training my own daughter, who is fifteen, in the gym. Not for looks. For strength. For leadership. For confidence. Not only is she developing a healthy habit she can carry into her adult years, but she is also building a strong foundation for the sports that she participates in – juijitsu and cheer.
🧐 This Isn’t Just About the Physical
Here’s something I’ve learned from lifting consistently for 25+ years:
Strength training rewires your mindset.
It teaches discipline.
It builds confidence.
It clears stress, regulates emotions, and reminds you of who you are.
When life feels out of control (and midlife often does), strength training grounds you.
It’s one of the few things you can control—and it changes how you show up in every area of life.
🛠️ Where I’m At With Training Now
Right now, my focus is on consistency. I’m rebuilding—not just physically, but hormonally—after two unrelated surgeries that kept me out of the gym for 6 to 8 months over the past two years.
During that time, my clean eating habits got a little looser, and then perimenopause hit.
My symptoms haven’t been extreme, but they’ve been enough to cause noticeable changes in energy, sleep, and metabolism.
The biggest shift for me?
Not being able to drop weight the way I used to.
Thank God for all the years I did train and build muscle, because that’s helped me preserve a strong foundation.
But still—I’ve struggled. And I know many of you are, too.
In the coming weeks, I’ll be sharing more about what I’m doing now to support my metabolism, balance my hormones, and actually feel good in my body again.
💬 Will I Compete Again?
Some of you have asked. And the truth is—I might.
It’s been almost 3 years since I last stepped on stage.
And I’d love to do it at least one more time after I turn 50.
But right now?
I’m not rushing my body. I’m letting it reset, recalibrate, and regain the rhythm I know and love.
This is a season of sustainable strength, not extreme performance.
🔥 Start Now—It’s Not Too Late
Wherever you are right now, I want you to hear this:
It’s not too late to get strong.
It’s not too late to begin.
But it will get harder the longer you wait.
Start with bodyweight squats.
Pick up a pair of dumbbells.
Commit to showing up for yourself three times a week.
And if you’re already training—keep going. You’re stacking decades of power into your future.
👉 Come Train With Me (Sort Of)
I share behind-the-scenes of my own strength training, recovery, supplements, and routines over on Instagram—especially in Stories.
Follow me there: @JessicaPerezBeebe
Let’s get stronger—together.
xo,
Jessica
