By HTE Founder, Erin Hughes
For years, women were told to run, spin, jump, sweat – and repeat. The goal? To be smaller, thinner, more toned. We bought into the belief that cardio was king (or queen), pounding the pavement or hitting HIIT classes with the kind of intensity that left us breathless, red-faced, and clinging to calorie counters. Meanwhile, the weight section in the gym? That was typically reserved for the guys.
But slowly, quietly, things have started to change.
More women are trading in the ‘skinny at all costs’ mindset for something that feels a whole lot more empowering: strength. And thank goodness for that! We’re not just running ourselves ragged anymore, we’re getting strong. Not for anyone else, not for a certain dress size, but for ourselves. For our energy. Our bones. Our future.
And for those of us hitting our 40s and beyond, this shift couldn’t come at a better time.
It’s not just about aesthetics anymore, it’s about longevity. Building muscle mass, supporting bone health, improving posture, boosting energy, and doing something for yourself that makes you feel not only stronger but more capable, more resilient.
At Upstate Studios , this strength revolution is playing out in real time. Founder Gail Absell sees it every day.
“Strength training has definitely taken off. We see more and more women leaning into it, not just to build muscle, but for metabolism, energy, mobility, and bone density,” she says. “The focus has shifted. It’s less about punishment and more about moving in ways that support your mind and body. It’s about feeling strong and balanced – whatever that looks like for you.”
Let’s be real, most of us grew up believing lifting weights would make us bulky. Spoiler alert: it won’t. Not unless you’re actively trying to bulk and following a specific protocol (and even then, it’s hard work). What strength training does do is build lean muscle, support your metabolism, and shape your body in a way that feels strong, not skinny, not small, but solid, in the best possible way.
And that strength isn’t just physical.
Perimenopause and menopause are seasons of massive change; physically, mentally, emotionally. Oestrogen drops, bone density declines, and suddenly your body feels… different. Strength training helps buffer against those changes. It stimulates bone growth, supports posture and joint stability, improves balance, and can significantly reduce the risk of falls or fractures later in life.
On top of that, it’s a powerful antidote to stress, anxiety, mood swings, and the general chaos of hormonal changes. Regular strength workouts have been shown to lift mood, sharpen focus, and help you sleep better. And if you’ve ever lifted something heavy and surprised yourself? That little “holy sh*t, I just did that” moment? It stays with you. It shifts something inside.
The best part? You don’t need to be lifting massive barbells or deadlifting your bodyweight to feel the benefits. It could be bodyweight training, kettlebells, resistance bands, or dumbbells at home. The key is to start. And then keep showing up.
This isn’t about throwing cardio out the window, there’s still a place for long walks, a good run, or your favourite sweaty spin session. But more and more women are discovering that building strength offers something deeper. Something sustainable. Something powerful.
And in a culture that has long asked women to be less, weigh less, take up less space – lifting heavy feels like a quiet rebellion. A daily reminder that we’re allowed to be strong. That we already are.
So if you’ve been curious, or intimidated, or unsure if strength training is for you, consider this your invitation. You don’t need to do it all at once. You don’t need to be perfect. You just need to begin.
