Women need just 30 to 60 minutes of strength training a week to see real health benefits, and you are never too old to start. On this episode of 9 to 5 Wellness, I sat down with Kate Georgiadis, founder and director of education at DDKT, a New York City women's strength training studio.
For decades, women's fitness advice centered on cardio, calorie counting and getting smaller. We discussed why strength training is healthcare, and what women should do differently in each decade. We discussed building muscle and bone "reserve" in your 20s and 30s, then lifting heavy, single-leg work and plyometrics through perimenopause and menopause.
You'll also learn why the scale may not move while your clothes fit better, how a 20-minute workout before a board meeting can sharpen your thinking, and how to beat gymtimidation.
The episode ends with a lightning round that busts the biggest strength training myths for women. Whether you're a runner, a beginner, or a busy executive with a packed calendar, this episode gives you a practical plan you can start this week.
Get 50% off your first personal training session with DDKT! You can mention the 9-5 Wellness podcast when submitting an inquiry through this website link: https://ddktfitness.com/contactus
Key takeaways: your questions answered
How much strength training do women need per week?
Women need 30 to 60 minutes of strength training per week. A 2022 meta-analysis in the British Journal of Sports Medicine linked this amount to a 10–17% lower risk of early death, heart disease and cancer. Kate recommends starting with one 20-minute session a week and building to two 30–40 minute sessions.
Is cardio or strength training better for women?
Women need both, but strength training matters more for long-term health. Cardio supports the heart and lungs. Only resistance training gives muscles and bones the load they need to grow stronger.
How should women train during perimenopause and menopause?
Women in perimenopause should lift heavy, twice a week, at about 75–85% of their max (an RPE of 8 out of 10). Add single-leg and multi-directional moves like lunges and step-ups. Add light impact work, such as pogo hops, to protect bone density. Keep most cardio at a low, steady intensity.
What should women in their 20s and 30s focus on in the gym?
Why isn't the scale moving when I start lifting weights?
Will lifting weights make women bulky?
Should women only lift light weights?
Does muscle turn into fat if you stop lifting?
Is strength training safe for older women?
Can exercise help with brain fog and anxiety in perimenopause?
About Our Guest
Kate Georgiadis is the founder and director of education at DDKT, a science-driven, women-centered strength training studio in Union Square, Manhattan. She is a former professional volleyball and beach volleyball player. She leads a team of five female personal trainers who coach women across New York City, including in their own building gyms.
9 to 5 Wellness podcast listeners 50% off their first personal training session with DDKT! They can simply mention the 9-5 Wellness podcast when submitting an inquiry through this website link: https://ddktfitness.com/contactus
Connect with her:
- Website: ddktfitness.comInstagram: @kate_g5
About Your Host
Aesha Tahir is a clinical exercise physiologist, corporate wellness consultant, distance runner and bestselling author. She hosts 9 to 5 Wellness, a top careers podcast where career growth meets health, with new episodes every Friday and Sunday. Through Tone and Strengthen LLC, she designs wellness programs and workshops for companies.
- Website: aeshatahir.comPodcast: 9to5wellness.comLinkedIn: Aesha TahirInstagram: @tone_and_strengthenBrand partnerships: Partner with 9 to 5 Wellness
Listen, share and subscribe
If this episode helped you, follow 9 to 5 Wellness on Apple Podcasts, Spotify or YouTube, and leave a five-star review. Share it with a friend, colleague or your mom who thinks she's "too old to start lifting."
#StrengthTrainingForWomen #WomensHealth #Perimenopause #Menopause #LiftHeavy #WomensLongevity #StrengthTrainingIsHealthcare #CorporateWellness #9to5Wellness #WellnessPodcast #WomenWhoLift #BoneHealth
This episode is for educational purposes only and is not medical advice. Talk with your healthcare provider before starting a new exercise program.
Send us Fan Mail
🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to learn more
https://www.instagram.com/tone_and_strengthen/
https://www.linkedin.com/in/aeshatahir/