Many women begin lifting weights at home with just a set of dumbbells, resistance bands, or even bodyweight exercises. There are free resources online.
Lifting heavy weights
...and why more women should start early
I picked up my first barbell at 17 years old. At the time, most of my friends were doing aerobics, light jogging, or step classes. Cardio was the standard for women’s fitness. Anything beyond that, especially weightlifting, was considered masculine, too intense, or simply unnecessary.
But from the beginning, I wasn’t interested in looking smooth or feeling soft. I wanted to be strong and defined. I was interested in strength. What I didn’t realise then was just how transformative that choice would be, not just in the short term, but over the next three decades of my life.
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In August, I turn 50 and still lift heavy weights several times a week, and I have not slowed down. Frequently I get asked what I do to maintain my energy, my physique, my clarity of mind. People often expect a complicated regimen or some secret. But I tell them the truth: I lift heavy weights and stay consistent.
I don’t drink alcohol. I eat a high-protein diet and stay away from overly fried, processed, or junk foods. I treat my body with the same respect I expect it to give me in return. I’ve never seen these habits as a sacrifice. They are a long-term investment in my future.
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Strength training has shaped more than my muscles. It has shaped the way I live, the way I lead, the way I age.
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For far too long women have been discouraged from lifting heavy weights. We’ve been told it will make us look bulky, or that strength is somehow at odds with femininity. That narrative has been deeply damaging. It has kept generations of women from accessing one of the most powerful tools available for physical and mental resilience. But science tells us what cultural norms have tried to obscure: Muscle matters — especially for women. And the earlier we start building it, the better.
According to the Journal of Applied Physiology, adults can lose three to eight per cent of their muscle mass per decade after the age of 30. This process, called sarcopenia, is a natural part of ageing. However, it is not inevitable. Strength training helps to slow or even reverse it. The North American Menopause Society has shown that women who engage in regular resistance training experience fewer perimenopausal symptoms and report better mood regulation and sleep. Weightlifting supports bone density, boosts metabolism, improves insulin sensitivity, and protects joint health. These benefits are especially critical for women, who are disproportionately affected by osteoporosis and hormonal changes later in life.
Research from Harvard Medical School confirms that regular strength training enhances brain health as well. A 2020 study published in JAMA Psychiatry found that resistance exercise improved memory and executive function in adults over 50. These findings are clear: Lifting weights isn’t just about building strength in your 20s; it’s about preserving quality of life as you age.
The mental benefits are equally profound. Lifting teaches discipline, patience, and grit. It’s one of the few practices in life in which the reward is directly proportional to the work. It sharpens focus. It builds resilience. It teaches you how to show up for yourself, even when no one is watching. In a world that constantly pressures women to shrink, to fit in, or to stay in their lane, lifting weights has always given me permission to push my limits harder.
That’s why I believe it’s essential for young women to start early. Don’t wait until you’re older or until your body begins to shift. Don’t wait for a diagnosis or a turning point to begin caring for your strength. Start while your body is still building and adapting. The muscle and discipline you develop now will become the foundation that carries you through every season of your life.
Moreover, you don’t need a gym membership or fancy equipment to start. Many women begin lifting weights at home with just a set of dumbbells, resistance bands, or even bodyweight exercises. There are free resources online, from YouTube trainers to mobile fitness apps that can guide you safely through proper form, progressive routines, and strength-building programmes. You don’t need perfect conditions. You just need consistency and the willingness to try on your own terms.
Plus, it is never too late to start. The American College of Sports Medicine confirms that people in their 70s and 80s can build muscle, improve balance, and enhance functional strength with proper resistance training. Progress may look different depending on when you begin, but the benefits remain.
In Jamaica, we are slowly becoming more fitness-conscious. But the stigma around women lifting weights persists. We still see strength as something to admire in men but question it in women. That narrative is not only outdated, it’s dangerous. Strength is not the opposite of grace. It is what allows you to carry your grace with more certainty and presence.
I’m not saying lifting weights is the only answer to ageing well, but I am saying it has been the anchor of my wellness. I pair it with intentional eating. I prioritise sleep and hydration. I protect my peace and, most of all, I listen to my body.
This lifestyle hasn’t just kept me strong. It has kept me present. It has helped me weather political pressure, personal heartbreaks, demanding schedules, and the relentless pace of public life. In every phase of my journey lifting weights has kept me grounded, which is why I don’t compromise my workout times.
When young women ask me for advice I don’t offer them a quick fix or a 30-day plan. I tell them the truth: Pick up the weights. Learn proper form. Train with intention. Stay consistent and, most importantly, give yourself time.
Strength is not something you find overnight; it is something you build, rep by rep, choice by choice, year after year. It’s not about how much you can lift, but how you show up for yourself when no one else is there to do it for you.
Now as I approach 50, I don’t chase youth. I don’t try to erase the years I’ve lived. Yet I move through this life with strength, energy, and clarity because I’ve made it a priority, not an afterthought.
So, if you’re a young woman just starting out, or a woman of any age who wants to feel more in control of her body and her health, start lifting. Start nourishing yourself. Start moving with purpose and watch how that strength will carry you, not just in the gym, but in every part of your life.
Remember, the body you build today is the future you invest in. And you are worth that investment.
Lisa Hanna is Member of Parliament for St Ann South Eastern, People’s National Party spokesperson on foreign affairs and foreign trade, and a former Cabinet member.
Lisa Hanna
