Strength Training Progressions: Taking it to the Next Level
If you’ve ever found yourself coasting through a workout that once felt tough, congratulations—you’re getting stronger! But if you want to keep seeing results (and who doesn’t?), you’ll need to start using strength training progressions. Progression is simply the art of making your workouts a little bit harder over time, so your body keeps adapting, improving, and building new muscle. This is your ticket to feeling strong, energized, and confident, no matter where you’re starting from.
Why Are Strength Training Progressions Important for Midlife Women?
During perimenopause and menopause, our bodies naturally lose muscle and bone mass more quickly. This can slow down metabolism and make it harder to stay lean, energetic, and injury-free. But here’s the good news: strength training progressions aren’t just about building muscle—they’re also your best defense against the effects of hormonal changes.
Boosts bone density: Lifting heavier over time signals your bones to grow stronger, which helps protect against osteoporosis.
Fires up your metabolism: Muscle burns more calories at rest, so the more you have, the easier it is to manage your weight.
Improves mood and sleep: Regularly challenging yourself releases endorphins and can help balance mood swings or sleep issues.
Bottom line: If you want to thrive through midlife, using strength training progressions is non-negotiable.
How to Add Progression to Your Workouts
Let’s break down some simple, effective ways to use strength training progressions—no fancy equipment needed!
1. Increase the Weight
If you can complete all your reps and sets with great form and still have energy left in the tank, try grabbing the next set of dumbbells up. Even one- or two-pound increases make a difference. For example, if you’ve been using 8-pound dumbbells for shoulder presses, try 10 pounds for your next workout.
2. Add More Reps or Sets
If heavier weights aren’t available (or you’re not ready yet), just add more repetitions or another set. For example, if you usually do three sets of 10, try three sets of 12 or four sets of 10. Small changes compound over time!
3. Change the Tempo
Tempo refers to the speed of each phase of a movement. Try slowing down the lowering (eccentric) part of your squat or push-up for three to five seconds, then press back up with power. Slower reps mean more time under tension, which signals your muscles to work harder (and grow stronger).
4. Progress the Exercise Itself
Once you master a movement, you can level up to a more complex variation.
Squats: Move from bodyweight to goblet squats, then to front squats or split squats.
Push-Ups: Start on your knees, then progress to toes, and then to decline or single-leg push-ups.
Rows: Begin with a resistance band, then try dumbbells, then one-arm rows on a bench.
5. Manipulate Rest Periods
Reduce the time you rest between sets by 10–15 seconds to make your workouts more challenging. Just make sure you maintain good form. Less rest means your muscles have to work harder!
How to Tell If It’s Time to Progress
This is the million-dollar question. If you’re never sore or tired after a workout, your body is probably craving a new challenge. But even more important is tracking your workouts. Use a notebook, your phone, or a simple spreadsheet to write down:
What exercise you did
How much weight you used
How many sets and reps
How you felt
When you notice several workouts in a row feeling easy, that’s your sign to level up.
Progression Is Personal—Listen to Your Body
Progression doesn’t look the same for everyone, and it’s never linear. Hormonal shifts, sleep, stress, and even the weather can impact your workouts during midlife. Some days you’ll be amazed by your strength; other days, it’s a win just to show up and move your body. Both matter. Celebrate every bit of progress, even the tiny ones.
If you’re ever in doubt, remember: consistency always wins over perfection. As long as you’re showing up, you’re making progress!
Avoiding Plateaus: Why Strength Training Progressions Matter
Sticking with the same weights, reps, or routines for too long leads to plateaus—meaning your results slow or stall. With regular progression, you’ll keep your body guessing and your muscles growing. This approach not only supports healthy aging but also makes every workout more motivating.
If you need extra structure (or just want the guesswork taken out), check out the Lady Warrior Meno Core Program. It’s designed specifically for midlife women, with built-in strength training progressions and expert support every step of the way.
Key Takeaways for Midlife Women
Start small and build slowly.
Track your progress and celebrate every win.
Progression helps fight muscle loss, boost metabolism, and support bone health.
Listen to your body—some days progression is about lifting heavier, other days it’s about being kind to yourself.
There is no one “right” way to progress. Find what challenges you and keep moving forward.
