In July 2020, Jennifer Wannemacher’s day of coasteering on Basalt Island, Sai Kung, took a perilous turn that underscored the practical importance of strength training beyond aesthetics. During the activity—traversing rocky shores, swimming between ledges, and climbing cliffs—her three young children struggled against rising waves and strong currents that threatened to pull them into open water. Drawing on years of functional strength training, Wannemacher was able to propel her children onto the rocks, a feat she credits to muscle memory developed through targeted resistance exercises rather than adrenaline alone.

The outing ended in tragedy when a member of their group, aged 38, died, and another was injured in a rescue effort. The experience reinforced for Wannemacher the value of building real, functional strength, especially in midlife. “I’m not a young athlete or a fitness professional. I’m your typical middle-aged woman who trains for more than just aesthetics,” she said, emphasizing that strength training provided her with a crucial edge in a life-threatening situation involving her family.

Wannemacher’s fitness journey began with trail running and ultra-marathons, but she identifies strength training as a distinct discipline, essential for coordination, power, and resilience. At 38, she started CrossFit and incorporated Olympic weightlifting, eventually competing in 2025 as the oldest participant in her division, proving that strength development remains accessible at any age.

Scientific studies support Wannemacher’s assertions. Recent research published in the British Journal of Sports Medicine highlights that just two hours of resistance training per week can significantly extend lifespan and reduce mortality risk. This is particularly relevant for middle-aged women, who face natural declines in muscle mass, bone density, and metabolic health starting around age 40.

Despite common mental barriers—such as concerns about age, appearance, or ability—Wannemacher emphasized consistent training paired with enjoyable routines as key to long-term adherence. Her regimen includes a combination of strength sessions, CrossFit workouts, and hikes or brisk walks that together form a diversified approach to fitness.

Beyond physical benefits, Wannemacher described strength training as a means to foster mental toughness and autonomy. She noted improvements in everyday activities, from heavy lifting during home renovations to maintaining balance and confidence on stage during her work as an event emcee. Strength training, she said, also shifts mindset, enabling individuals to embrace challenges and move through life with purpose.

Challenging prevalent diet culture messages, Wannemacher warns against the pitfalls of chronic under-eating and over-exercising, advocating instead for strategic nutrition that supports training goals, including adequate protein and whole foods. She dispels the myth that women will “bulk up” quickly from resistance training and encourages starting with foundational principles: financial commitment to accountability, instruction from qualified coaches, and careful tracking of progress.

Her overarching message resonates especially for women in their forties and beyond: strength training is not solely about appearance but about cultivating the physical and emotional capacity to protect loved ones and maintain autonomy. “It’s never too late to begin,” Wannemacher said. “Once you do, you’ll wonder why you ever waited.”