Strength Training for Women: Why a Strong Spine is Key to Injury Prevention
When it comes to thriving through perimenopause and beyond, we often focus on hormones, hot flashes, and the occasional mood swing that could take down a small village. But there’s one topic that deserves more of the spotlight: strength training, especially when it comes to protecting your spine.
Your spine isn’t just the body’s main support beam. It’s the silent hero of everything you do, from lifting groceries to dancing in your kitchen. As we age, bone density and muscle mass quietly decline, especially if we’re not doing something about it. That "something" is strength training. Not to bulk up, but to stay strong, stable, and less prone to those random injuries that seem to happen just from sleeping the wrong way.
Why the Spine Matters Now More Than Ever
As estrogen takes its slow exit, our bones can become more fragile and our muscles a bit lazier. This puts the spine at greater risk for things like disc degeneration, poor posture, and compression fractures. Strengthening the muscles around your spine, your core, glutes, and upper back providing the support structure needed to stay upright and injury free.
Strength Training Is Like Bribing Your Spine With Muscles
The goal isn’t to lift like a powerlifter. It’s to build a body that can support your daily life without pain. A smart, simple strength routine improves posture, boosts balance, and helps prevent the "how did I hurt my back just getting out of bed" moments.
If you’re newer to strength training or coming back after a break, here’s a beginner friendly routine that focuses on spinal support. Even better, I’ve created reels to walk you through each movement so you won’t feel like you’re winging it.
Strong Spine Starter Routine
Watch this month’s reels from for demos
Glute Bridges
Wakes up the glutes so your lower back doesn’t have to pick up the slack.Bird Dogs
Builds core control and balance. Bonus: you’ll feel graceful even if you look like you’re playing slow motion Twister.Bent Over Rows
Strengthens your upper back and helps reverse the tech neck slouch.Planks
The quiet core crusher. Great for stability, strength, and practicing your "I got this" face.Wall Angels
Improves shoulder mobility and posture without requiring angelic patience.
Tip: Start with two to three sessions per week. Form matters more than how much weight you use, and consistency beats intensity every time.
Strength training isn’t about transforming into a superhero, although you may feel like one. It’s about future proofing your body and giving your spine the support it deserves. Show it some love and it will carry you through the next chapter feeling stronger, steadier, and yes, a little sassier too.
