A new group of strength and conditioning experts offering online and in-person classes in Ireland say more women in their 40s, 50s and 60s are recognizing the importance of keeping their bodies healthy and strong as they age.
Claire Kennedy, one of Strongyouforlife.com’s fitness instructors, says that while many older women ignored their physical health during childbearing years, they are now realizing the importance of exercise for injury prevention, pain relief and mental health.
“If your body doesn’t feel good, your confidence is shattered. I tell my clients to journal their workouts every week so they become an important part of their week,” says Claire Kennedy.
Emma Kennedy (no relation), another fitness instructor in the group, said she used running to keep herself reasonably fit when she was younger, but saw the personal benefits of strength training.
“I didn’t start strength training until I was in my late 30s or early 40s. If I had known what I know now in my 20s, it would have helped me when I had children,” Kennedy says.
Professor Fiona Wilson, Professor of Sports Medicine and Chartered Physiotherapist at Trinity College Dublin, explains that one of the main features of aging in women is a loss of muscle mass.
“Frailty may seem like a long way off when you’re in your 40s or 50s, but in older women, frailty is a leading cause of hospitalization, reduced exercise capacity, and cardiovascular disease,” she explains.
Sports medicine experts are now keen to promote the so-called “window of opportunity” of midlife, using the well-worn adage “use it or lose it.”
However, some middle-aged women may not be as familiar with strength training as today’s younger women, so they may have less knowledge of exercise. “It may be relatable for this age group,” Professor Wilson said.
Fiona Wilson, Professor of Sports Medicine, Trinity College Dublin, Chartered Physiotherapist
Professor Wilson says strength and balance exercises and resistance training are recognized as ways to improve muscle strength. “Lunges and squats are great exercises for strength, range of motion, and balance, but women often stop doing these exercises as they age,” she says.
Emma Kennedy believes that when women get busy with work and family demands, they are often the first to turn away from exercise. “We’re here to help women who don’t know where to start when it comes to exercise and strength training. We want you to fall in love with your stronger self,” says Emma Kennedy.
Brenda Mokler, 45, is an example of someone whose health has changed over the past three years. “I have four children and a granddaughter, and for a while now I started having severe back pain. It felt like my upper body was sinking into my lower body,” she explains.
Starting an exercise class also inspired Mokler to make other changes to her daily life. “I always associated exercise with losing weight and getting thin, but now I wanted to exercise to feel better mentally and deal with pain,” she explains.
Since enrolling in three early morning classes a week and going for early morning walks on other mornings, Mokler’s physical and mental health has changed. “I’m stronger. My back pain has eased and when I stand up straight and stretch, it doesn’t hurt anymore. My mental state has improved,” she explains.
Dr Sinead Mead, a busy general practitioner, realized she was neglecting her health and knew she had to do something about it. “I was working 60 to 70 hours a week, not eating all day, having dinner at 8 p.m., going to bed, and repeating the same pattern the next day,” she says.
Making resistance training available to more people will protect the nation’s health.
— Professor Fiona Wilson
As her 50th birthday approached, she decided to change the way she lived her life. “Before I had kids, I went to the gym six days a week. My kids were born by C-section, and I more or less stopped exercising when they were little. I didn’t even go for walks,” she explains.
“Now my kids are 12 and 14, so I feel like I’m setting an example for them. I also encourage strength training for perimenopausal and menopausal women who come to my clinic,” says Mead. Her new routine includes eating breakfast (something she didn’t do before), attending in-person classes twice a week, walking other days, and returning to tennis.
“I’m feeling great and feeling strong. I’ve taken on a partner GP in my practice to lighten my workload,” she says.
The decrease in estrogen production in the body during menopause contributes to age-related declines in muscle mass, strength, and stability. General practitioners are increasingly recognizing the importance of encouraging women in their 40s, 50s and 60s to maintain skeletal muscle strength and balance. Decreased estrogen also increases the risk of heart attack and stroke in older women. Weight-bearing exercise helps keep your cardiovascular system in good condition.
A 2025 study published in Harvard Women’s Health Watch found that older women who participated in guided exercises (including tai chi and circuit training) twice a week had a reduced risk of falls.
Another study found multiple benefits from high-intensity interval training and continuous aerobic training in people aged 60 to 85. Participants improved their cardiovascular fitness, cognitive performance, and mental health.
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Older women with healthier, stronger bodies are much less likely to fall or have faster reaction times to prevent falls. Other studies have found that women who maintain cardiorespiratory fitness have lower hospitalization rates.
Emma Kennedy says one of her aims is to “take away the fear of weight training in older women”.
Kennedy says that despite the fear of weightlifting, many women still put a 10kg suitcase in an overhead locker on a plane, pick up a 20kg 3-year-old, or move the couch while cleaning the house.
“So start with strength training using your own body weight, building up with 5 kilogram (kg) and 7 kilogram (kg) weights initially, and gradually move up to higher weights,” she explains.
“Increasing muscle mass in your legs, arms and abdomen and gradually lifting heavier weights increases bone density,” says Emma Kennedy, who runs early morning outdoor classes and one-on-one in-person/online classes in Tallaght.
As life expectancy increases, the challenge for all older women is to participate in regular exercise sessions to maintain physical fitness and mental health. Such an exercise plan also reduces the risk of long-term chronic diseases such as type II diabetes, cardiovascular disease, and dementia.
Claire Kennedy: “We’re here to help women who don’t know where to start when it comes to exercise and strength training.”
Professor Wilson suggests women need to decide which is best for them: exercising in a group or at home using an online class or app.
“A growing number of classes are available both in-person and online, but they can be expensive,” Wilson says. She believes there should be more free public gyms and free outdoor classes. “Making resistance training available to more people will protect the public’s health,” Wilson says. His research interests include managing arthritis and low back pain using exercise and activity.
