“You should be so lucky!”

That’s my reaction whenever I hear women say they avoid lifting weights because they’re worried about getting “too big.”

[Sidebar: I’ve been lifting heavy on and off, for most of my adult life, and trust me, very few people have ever suggested I was too big—even if I secretly hoped they would! 🤣]

But honestly, how much muscle is too much? It’s subjective, and for most women, building muscle is incredibly hard work—especially as we age.

For those of us approaching 50 and beyond, building muscle can feel a bit daunting. I remember reading in Cleo (yes, that Cleo! 😂) some training guidelines:

• Cardio in your 20s
• Start lifting in your 30s
• Focus on weight-bearing activities beyond 40

While the science may have moved on since then, one thing remains clear—lifting heavy is good for women of any age.

In fact, it should be non-negotiable!

Aside from feeling fabulous, looking great, building bone, and getting stronger, here are six surprising ways weightlifting can boost your career as a senior-level woman:

1. Sharper Decision-Making Abilities

Weightlifting increases blood flow and oxygen to the brain, enhancing cognitive performance. This translates to sharper problem-solving, better focus, and faster decision-making—essential in senior roles.

2. Elevated Executive Presence

Lifting heavy improves posture, making you stand taller, literally and figuratively. A more confident stance reinforces authority and credibility—especially in environments where masculine traits are often equated with leadership. And don’t forget the strong handshake. Yes, it’s still a thing. A solid grip goes a long way in the executive world.

3. Increased Mental Resilience

Weightlifting builds resilience by teaching you to push through discomfort, particularly during those last tough reps of a set. This mental toughness helps you manage stress, bounce back from setbacks, and stay focused when the pressure’s on.

4. Improved Emotional Regulation

Ever had a ‘training high’? It’s real! Lifting releases endorphins, reducing anxiety, and boosting your mood. The result? Clearer thinking, better decision-making, and the ability to keep your cool in emotionally charged situations—a must when you’re leading people and organisations.

5. Enhanced Long-Term Memory and Cognitive Function

Strength training supports memory and cognitive health, especially as we age. Staying sharp is essential for effective leadership and innovation—and knowing you’ve “still got it” is a huge confidence boost.

6. Heightened Ambition and Career Drive

Weightlifting fosters a success mindset. As you push yourself to lift heavier and hit new goals, that ambition seeps into your professional life, motivating you to chase bigger projects, promotions, and leadership opportunities.

A few years ago, I set myself the challenge of doing 10 chin-ups—sounds simple, but it was anything but!

I nearly gave up many times when I plateaued, backslid, or ran out of puff.

When training three times a week wasn’t cutting it anymore, I reassessed my lifestyle (sleep/nutrition/protein).

When that didn’t work anymore, I tweaked my training (reps, sets, time under tension, negative reps, weighted reps).

Eventually, when I’d almost given up, I saw a doctor and after a few weeks on HRT, my energy levels soared, and I started gaining strength again. In case you missed it, here’s my 10 chins!

That weightlifting goal taught me one powerful lesson—you can achieve anything when you set your mind to it. And the same applies to your career and business.

So, let’s lift those weights—and lift our careers with them! 💪

YOUR THOUGHTS? Do you lift heavy? Or do you want to lift heavy as you get older? It’s not as painful as you might imagine, and even if you don’t want the career benefits, the health and longevity benefits are astounding. Drop me a note.