How strength training makes women 40 - 50+ feel more energised

Strength training is widely recognized for building muscle and improving physical strength. However, one of its lesser-known but highly valuable benefits is its ability to increase energy levels—both physically and mentally. Whether you're lifting weights, using resistance bands, or performing bodyweight exercises, this type of training can help you feel more energized in your day-to-day life.

1. Boosts energy

At a cellular level, resistance training enhances the body’s ability to produce energy by improving the function of the mitochondria (1). Mitochondria are the parts of cells responsible for generating energy, often referred to as the powerhouse of the cell. Which is the primary energy source for nearly all body functions. When you strength train regularly, it increases both the number and efficiency of mitochondria, especially in muscle cells. This means your body becomes more effective at producing energy, helping you feel less fatigued and more physically capable

2. Reduces Stress and Mental Fatigue

Strength training is an effective way to manage stress and mental fatigue (6). It helps reduce anxiety and depression symptoms by lowering cortisol and increasing mood-enhancing chemicals. This leads to improved mental clarity, focus, and emotional energy. Many people report feeling more “awake” or mentally sharp after a workout, which contributes to a more energized, productive day.

3. Improves Sleep Quality

Sleep is critical for maintaining high energy levels, and resistance training has a proven positive effect on sleep quality (3). Regular strength training can help you fall asleep faster, sleep more deeply, and wake up feeling more refreshed. This is because exercise helps regulate the body’s circadian rhythms and reduces stress hormones like cortisol that can interfere with restful sleep. With better sleep, your body recovers more efficiently and you’re more likely to feel energetic during the day.

4. Regulates and Enhances Hormone Levels

Resistance training stimulates the release of several key hormones that affect energy levels, mood, and alertness (2). These include:

• Endorphins, which are natural chemicals that reduce pain and promote feelings of well-being.

• Dopamine and serotonin, neurotransmitters that help regulate mood and motivation.

• Testosterone and growth hormone, which play important roles in tissue repair, metabolism, and vitality.

Together, these hormonal responses contribute to a more balanced mood, improved mental clarity, and greater overall energy.

5. Builds Confidence and Motivation

Feeling physically stronger often translates into higher self-esteem and motivation, both of which contribute to psychological energy (7). Setting and achieving goals in the gym can create a sense of purpose and momentum that carries over into other areas of life. This mental boost can make you feel more capable, resilient, and energised overall.

6. Enhances Cardiovascular and Circulatory Function

Though typically associated with aerobic exercise, resistance training can also improve cardiovascular health, especially when performed at high intensity (5). Improved heart and blood vessel function means better circulation and oxygen delivery to your tissues, including your brain. This helps reduce feelings of tiredness and promotes sustained mental and physical energy.

7. Increases Metabolic Efficiency

One of the long-term benefits of resistance training is an increase in lean muscle mass, which in turn raises your resting metabolic rate (4). Muscle tissue requires more energy to maintain than fat tissue, so the more muscle you have, the more calories your body burns—even when you’re not exercising. This enhanced metabolism contributes to more stable energy levels throughout the day and reduces the likelihood of energy dips caused by blood sugar fluctuations or inactivity.

Ready to experience the energy-boosting power of strength training for yourself? Whether you're new to it or looking to level up your routine, we're here to help you feel stronger, more energised, and more confident in everyday life.

Sign up now for a FREE virtual strength training session. Come see how the right training can change not just your body, but your entire day with just two 30 minute sessions a week.

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Ready to experience the power of strength training for yourself? Whether you're new to it or looking to level up your routine, we're here to help you feel stronger, more energised, and more confident in everyday life.

Sign up now for a FREE virtual strength training session. Come see how the right training can change not just your body, but your entire day with just two 30 minute sessions a week.

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References 

(1) Voet NB, van der Kooi EL, van Engelen BG, Geurts AC. Strength training and aerobic exercise training for muscle disease. Cochrane Database Syst Rev. 2019 Dec 6;12(12):CD003907. doi: 10.1002/14651858.CD003907.pub5. PMID: 31808555; PMCID: PMC6953420.

(2) Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 2005;35(4):339-61. doi: 10.2165/00007256-200535040-00004. PMID: 15831061.

(3) Ferris LT, Williams JS, Shen CL, O'Keefe KA, Hale KB. Resistance training improves sleep quality in older adults a pilot study. J Sports Sci Med. 2005 Sep 1;4(3):354-60. PMID: 24453540; PMCID: PMC3887339.

(4) Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

(5) Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, McDermott MM, Swift DL, Webel AR, Lane A; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231. doi: 10.1161/CIR.0000000000001189. Epub 2023 Dec 7. PMID: 38059362; PMCID: PMC11209834.

(6) Aydin M, Kose E, Odabas I, Meric Bingul B, Demirci D, Aydin Z. The Effect of Exercise on Life Quality and Depression Levels of Breast Cancer Patients. Asian Pac J Cancer Prev. 2021 Mar 1;22(3):725-732. doi: 10.31557/APJCP.2021.22.3.725. PMID: 33773535; PMCID: PMC8286684.

(7) Costigan SA, Eather N, Plotnikoff RC, Hillman CH, Lubans DR. High-Intensity Interval Training for Cognitive and Mental Health in Adolescents. Med Sci Sports Exerc. 2016 Oct;48(10):1985-93. doi: 10.1249/MSS.0000000000000993. PMID: 27187097.