Resources

Evidence-based reading for women who want to stay strong.

Practical, no-nonsense articles on strength training, nutrition, and healthy aging — written by coach Yvette Coetzee, ISSA Elite Trainer.

Doreen, a 92-year-old woman, smiling warmly in her armchair outdoors, living an independent life and able to get in and out of her chair on her own

FeaturedHealthy aging

What Does the Phrase “Aging Well” Really Signify in Terms of Strength and Independence?

The idea of aging well has nothing to do with appearing younger; it's about retaining the capacity to carry out the things that are important to you. Below is a summary of what the research states regarding strength, falls, bone health and independence.

September 18, 2026 9 min read

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Strength training

Where should I begin with strength training for women over 50?

If you've only just started strength training after the age of 50, here's what the Canadian guidelines and research recommend regarding frequency, intensity and specific exercises, along with a plan that suits a busy lifestyle.

August 14, 2026 8 min read

A woman with grey hair performing a goblet squat with a dumbbell in a bright home gym

Strength training

Is it still possible for women over 50 to build muscle?

Yes, women who are over 50 are able to build muscle even after menopause. The findings from the studies explain how much, how quickly, and what is really required.

June 27, 2026 7 min read

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Strength training

Why Am I Becoming Weaker Even Though I Am Active?

Activities such as walking, doing yoga and gardening can help to keep you healthy, but they might not help to maintain your strength. The reason is that strength declines more quickly than muscle after the age of 50, and here is what can reverse that process.

May 19, 2026 8 min read

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Nutrition

What Amount of Protein Do Women Aged 50 Actually Need?

The recommended protein intake is too low for the majority of women over 50 who wish to remain strong. Below are the recommendations from expert position papers, given on a daily and per-meal basis, along with examples based on whole foods.

April 8, 2026 7 min read

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Strength training

Strength Training vs Cardio After 50: Do You Need Both?

Yes, and here's the reason. The benefits of cardio that strength training cannot provide, the advantages of strength that cardio cannot offer, and how to incorporate both into a crowded weekly schedule.

March 24, 2026 8 min read

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Body composition

Why the Scale May Not Tell the Whole Story After 50

For women over 50, their weight can remain unchanged even though their fat increases and their muscle decreases. Here's what the research indicates, why weightlifting can cause the scale to stop rising, and what you should instead monitor.

March 2, 2026 9 min read

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Strength training

How to Start Strength Training When You Haven’t Exercised in Years

Haven't exercised in years? Here's how to restart safely after 50: a health check, a 6-week plan that starts easier than you'd think, what soreness is normal, and how not to quit.

February 15, 2026 8 min read