Your Midlife Guide to the Gym: Everything You Need to Know About Strength Training (Especially if You’re a Bit Nervous)
- Jenna Foster
- Jun 23
- 3 min read
Walking into a gym for the first time can feel like stepping into another planet — especially if it’s been a while (or, let’s be honest, forever). Rows of machines, weights clanging, people who look like they live there — it can be intimidating.
But if you’re in your late 30s, 40s or 50s, navigating perimenopause or menopause, and finally feeling ready to start moving more, lifting weights, or finding a safe way to lose weight — this guide is for you.
You don’t need to feel confident yet. You don’t need to know what you’re doing.
You just need to start!
Step 1: Walk in Like You Belong (Because You Do)
Honestly, the hardest part is showing up. My number one tip? Start with five minutes on the treadmill — not to burn calories, but to get your bearings, breathe, and look around the space.
Use that time to:
Watch how machines work
See where everything is
Settle your nerves
Remember: you are not in anyone’s way. You pay the same membership, and you have every right to be there — just like everyone else.
Step 2: What to Wear to the Gym (and What to Ignore)
Forget the idea that you need to look like an influencer in a matching set. You just need to feel comfortable and supported. Start with:
A supportive sports bra
Leggings or joggers (whatever you feel good in)
A breathable T-shirt or vest
Comfy trainers — not necessarily running shoes
This is about moving your body, not making a fashion statement. Wear what makes you feel like you — even if that’s an old top and your comfiest leggings.
Step 3: Understand the Basics of Strength Training
You don’t need to know all the machines or be fluent in gym-speak. What matters is learning the four key movement patterns that form the foundation of any good strength program:
🏋️♀️ The Big Four:
Squat – strengthens legs, glutes, and core
Hinge – e.g. Romanian deadlift, to target hamstrings and glutes
Push – like chest or shoulder press
Pull – think rows or lat pulldown for your back and posture
Start with 2–3 sets of 8–12 reps per movement, resting around 60–90 seconds between.Focus on form over weight — doing the movement correctly matters more than how heavy you're lifting.
Want to ease in even more? Try machines for support — things like the leg press, lat pulldown, chest press, or seated row can help you get comfortable with resistance training before moving to free weights.
Step 4: Gym Etiquette 101 (AKA: How Not to Feel Like a Nuisance)
If you’re worried about doing something “wrong,” here’s a quick guide to gym etiquette:
Wipe down equipment after you use it (most gyms have spray and blue roll everywhere)
Put your dumbbells back where they came from (we’re looking at you, Karen 😅)
Don’t be afraid to ask staff for help — that’s what they’re there for
Use headphones if you want to zone out (also a great way to feel less self-conscious)
Bonus tip: Everyone is more focused on themselves than you. Most people are in their own world, thinking about their next set or what podcast they’re listening to. You’re not being watched.
How Often Should I Strength Train?
Start with 2–3 sessions per week, and don’t panic if that sounds like a lot. Each session doesn’t need to take more than 30–45 minutes. You’ll be surprised how quickly you start to feel stronger, more energised, and more capable.
How Long Until I See Results?
You might feel better within weeks — better sleep, better energy, better mood.Visible changes like muscle tone or fat loss during menopause take a bit longer, but with consistency and the right program, you’ll absolutely get results that last.
Want Help Getting Started, Step-by-Step?
Live Your Best Midlife Club is a supportive strength and lifestyle membership for women 40+. Whether you’re brand new to lifting or just need a bit of structure, the Club offers:
Beginner-friendly gym and home workouts
Step-by-step strength training plans that adapt as you grow
Weekly coaching calls to build your confidence and answer questions
Support around hormones, fat loss, sleep, nutrition, and mindset
Real-life events like Learn to Lift sessions in Nottingham
You don’t have to figure this out alone. I will show you how to train safely, support your hormones, and enjoy the process — without pressure, shame, or crash dieting.
Ready to Start?
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