Is Strength Training Really Worth It in Your 50s?
Wondering if strength training is really worth it now that you are in your 50s? The short answer is yes. Here is a plain look at what lifting weights can do for your muscles, bones...
What worked at 30 won't work at 50
If you feel like the rules changed without telling you, you're right.
Through your 40s and 50s your body genuinely works differently, and the things that used to keep you strong, lean and energised stop delivering the same results. It can be frustrating, and a little unsettling.
- You're doing what you've always done, but your body isn't responding the same way
- The weight is creeping on, especially around the middle, and your old tricks aren't shifting it
- You feel like you're losing strength, muscle and energy
- You're sleeping worse and recovering more slowly
- Aches, stiffness or a recurring niggle keep interrupting your training
- You don't feel as confident in your body as you used to
- You're not sure how you should be training or eating for your body now
Why now matters
What you do today shapes how strong you are at 60, 70+
The changes happening now are quiet, which makes them easy to put off. But they add up. A little attention today is worth years of capability later.
- The muscle and strength you keep now are what carry you through the decades ahead
- The bone you build today is what protects you later
- Staying active keeps your weight, energy and confidence on your side
- Moving well now is how you're still doing what you love in twenty years
- The women who age strongest are the ones who start before they have to
Wherever you're starting from, it's never too late. The best time was ten years ago. The second best time is today.
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Physiotherapy
"I keep getting injured, and it takes longer to bounce back."
We find what's actually causing the pain, settle it down and rebuild the movement, so you can train without holding back.
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Strength & conditioning
"I'm getting weaker and I don't know what to do about it."
Progressive strength work that adds a little each week, so you win back the muscle, power and bone density that fade through your 40s and 50s.
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Personal training
"I don't know how I'm meant to train anymore."
One on one coaching that shows you exactly what to do and why, with someone in your corner keeping you consistent.
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Group training
"I lose motivation on my own."
Train in a small group of women at the same stage. The energy and the standing appointment are what keep you turning up.
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Dietetics
"I'm eating the way I always have, but my body isn't responding."
Clear guidance from a dietitian on protein, energy and body composition for a changing body. Not another restrictive diet you can't sustain.
In expert hands
Led by physiotherapists, backed by elite sport.
Founded by physiotherapist Andrew Wild, former Head Physiotherapist at the Sydney Swans Academy. Our physios, strength coaches and dietitian bring that same standard of care to women 40 and beyond. You'll finally be listened to, and everything is built around your body, all under one roof.
- AHPRA-registered physiotherapists
- Strength & conditioning coaches
- Accredited practising dietitian
- Former Head Physio, Sydney Swans Academy
The Wild Physio Fitness teamNeutral Bay, Lower North Shore
The transformation
A proven 12-week program to feel better than you have in years
You won't just move better. You'll feel like yourself again.
"I don't recognise my body anymore."
"I feel strong and confident in my body again."
"I keep getting injured."
"I know how to train safely and progressively."
"I can't get the results I used to."
"I understand how to train and eat for my body now."
"Nothing in my wardrobe feels right."
"I'm back in my favourite jeans, and I feel it."
"I'm worried about getting weaker as I age."
"I'm stronger and fitter than I was five years ago."
How it works
Three steps to feeling strong again.
No guesswork and no signing up to something you're unsure about. Starting is simple, and you'll know exactly what happens next.
Step 1: Book in your initial consult
A physio-led session to understand your body, your history and your goals, and to map the plan that's right for you.
Step 2: Start your 12 weeks
One 1:1 session and two small-group classes a week, plus your app, ebooks and nutrition guidance, all built around you.
Step 3: Keep getting stronger
Progress week on week, then roll into ongoing membership at the same rate, so the strength you build actually lasts.
The 12-week program
Stronger After 40
A 12-week strength program for women through perimenopause and menopause, physio-designed and built around your body as it is now. It starts with a full initial consult, then real coaching every week. This is not a gym membership, it is a plan and a coach.
$230$150per week for 12 weeks
$80 a week less than the standard rate, and the bonuses below are on us.
What is included every week
- A full initial consult to start: your history, your plan and your first coached session
- One 1:1 physio-led coaching session every week
- Two small-group strength classes every week
Plus, yours free with the program
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Free access to the Glute Group app, our online women's training program
$7 / wkfree -
Your Body Bible: Pro Edition, the 400+ page evidence-based guide
$39.99free -
Wild Eats: the entire recipe collection, 14 recipe books
$125.99free
That is over $165 in ebooks, plus free app access, included at no extra cost.
You leave your first session with a strength and nutrition plan built for your body, and a coach who already knows your history.
No lock-in beyond your 12 weeks. When you finish, most women continue on our ongoing membership at the same $150 a week, so your training and support never stop.
Your 1:1 physiotherapy sessions may be claimable on your private health extras. Check your level of cover with your fund.
Start with your initial consult
Week one of your program. Choose a time that suits you.
The team
Meet the practitioners
Physiotherapists, strength coaches and a dietitian working under one roof. Read each person's background before you book.
Nicholas Dang
Physiotherapist & S&C Coach
Science-based physiotherapist and strength and conditioning coach, with a special interest in knee pain and ACL rehabilitation.
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Andrew Wild
Director & Physiotherapist
Founder of the clinic and former Head Physiotherapist at the Sydney Swans Academy. Elite-level care for every age and stage.
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Nick Hay
Personal Trainer & Exercise Scientist
Focuses on reducing injury risk while building genuine athletic performance and physical capability.
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Charlie Abra
Accredited Practising Dietitian
Helps you navigate behaviour change and build healthier eating habits that actually last.
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Angelo Santos
Physiotherapist & S&C Coach
Rehabilitation that rebuilds genuine capacity and confidence in how you move, whatever your background.
View profileWomen's 40+ FAQs
Answers to common questions about training, menopause and getting started.
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Yes. Most of the women we work with are starting again, not carrying on. Your assessment meets you exactly where you are, and everything is built up from there at a pace that suits you.
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That is exactly what this is. The goal is strength, energy, confidence and moving without pain, so you feel capable in your body and ready for the years ahead. How you look tends to look after itself along the way.
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It is when it is done properly, and that is the point of being physio-led. We assess any niggles or old injuries first, then build a program around them so you get stronger without flare-ups.
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Yes. This is who we are built for. We help women 40 and beyond train and eat for the way their body works now, so you can manage strength, bone health, energy and body composition through this stage. For medical or hormone advice we will always point you to your GP or specialist.
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A physiotherapist looks at your movement, strength, history and goals, and talks through where you are starting. You leave with a personalised plan showing which of our services will genuinely help you, with no obligation to continue.
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No referral needed. You can book your assessment directly. If you have a referral or a plan from your GP, bring it along and we will factor it in.
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The assessment is $99, credited to your first training block if you decide to go ahead. There is no lock-in and no pressure to continue. It is about finding the right plan for you.
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Both work, they just suit different people. One on one gives you fully individual coaching, while small group adds community, accountability and a standing appointment. Your assessment will recommend the best fit, and you can always mix the two.
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Everyone is different, but most women feel more energy and confidence within the first few weeks, with strength and body composition changes building steadily from there. Consistency is what makes it stick.
Straight answers for women 40+
