Do I have to lift heavy weights and follow a strict routine to get the benefits of strength training?

If you’ve ever felt like strength training meant rigid schedules, gym memberships, or hoisting weights that look like they belong in a powerlifting competition, you're not alone. Women—especially those between the ages of 35 and 65—often tell me they want to get stronger, but feel overwhelmed by the pressure to “go heavy or go home.”Here’s the truth: You do not need to follow a strict routine or lift super heavy weights to build or maintain muscle mass. What matters most? That you do something—and you do it regularly.

The Power of Just Doing It

As we age, we naturally lose muscle mass (a process called sarcopenia), which can affect everything from metabolism to balance to bone density. Strength training is one of the best ways to counteract this—but the good news is, you don’t have to overthink it. What you really need is consistency. In fact, research has shown that regular, moderate-intensity resistance training is highly effective for improving strength and body composition in middle-aged and older women—even when the weight isn’t heavy.

One 2022 study in the International Journal of Environmental Research and Public Health found that low and moderate-intensity resistance exercise significantly improved muscle quality and quantity over 24 weeks in people aged 40–70. Another meta-analysis published in the British Journal of Sports Medicine concluded that resistance training, regardless of how heavy the weights are, can significantly improve muscle strength, functional fitness, and body composition in older women.

Routines That Fit You

The idea that strength training must be time-consuming or complicated is one of the biggest barriers I see for women in this age group. Life is busy. Schedules change. Energy fluctuates.

That’s exactly why we created the SculptXV On-Demand Membership. It’s designed for flexibility—no rigid routines or 60-minute commitments. Each workout is broken into bite-sized 4-minute blocks, so you can squeeze in effective strength work whether you have 10 minutes or 30. And best of all? Many of the routines use just a resistance band, so there’s no need for fancy equipment or a home gym.

Whether you’re a beginner or just getting back into a routine, the simplicity and accessibility of SculptXV makes it easier to stay consistent—which, again, is the most important part.

Light weights can still be effective for building muscle

Let’s Ditch the “Go Heavy or Go Home” Mentality

Lifting heavy isn’t bad—it can be great, if you enjoy it and it fits your goals. But it’s not a requirement for seeing results. A growing body of research (and real-world experience) tells us that resistance training at any level—light, moderate, or heavy—can build muscle, boost metabolism, and support healthy aging. So if you’ve ever worried you’re “not doing enough” because you’re not squatting with a barbell or tracking your 1-rep max, take a breath. You’re already winning if you’re showing up, even for a few minutes, a few times a week.

Affordable. Accessible. Actually Doable.

There’s also this pervasive idea that fitness has to be expensive or complicated. And that’s just not true. Programs like SculptXV offer an affordable, accessible way to get the benefits of resistance training without the pressure, the commute, or the cost of a trainer or boutique gym. It’s also built by real women, for real life—which means you’ll find workouts that meet you where you are, whether you’re easing in gently or feeling strong and ready to sweat.

A simple resistance band can yield great results!

Final Thoughts: Just Start Somewhere

In a perfect world, you’d have a seamless routine, balanced meals, and a built-in cheer squad. But in real life? We need things that work with our lives, not against them. So no, you don’t need to lift heavy or follow a strict plan to see results. You just need to start—and stick with it in whatever way works for you. Whether that’s a walk with a weighted backpack, a resistance band session in your living room, or a 12-minute SculptXV block before dinner—it all counts.

Remember: the most powerful thing you can do is just show up.

References

1.     1. Vikberg S, et al. (2022). 'Effect of resistance training intensity on muscle quality and quantity in middle-aged and older adults: A 24-week randomized controlled trial.' Int J Environ Res Public Health, 19(5):2831. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8977953/

2.     2. Pina IL, et al. (2021). 'Effect of resistance training on physical function in older women: A systematic review and meta-analysis.' Br J Sports Med, 55(11):616–624. https://pubmed.ncbi.nlm.nih.gov/33880736/