Stronger Every Decade: Shellie Edington On Strength Training for Women

Strength training is about looking good and feeling unstoppable. Muscle is your body’s built-in armor, keeping your bones strong, metabolism fired up, and energy levels high. As estrogen dips during perimenopause, lifting heavy becomes even more essential. Skip the weights, and you risk losing muscle, bone density, and independence. But train with intention? You unlock a whole new level of strength, confidence, and longevity.

Since we’re celebrating powerhouse women this month, we had to highlight Katie Kap's experience training with Shellie Edington. Shellie is a total icon—she started her CrossFit journey at 46 and went on to win the CrossFit Games just a few years later. Talk about redefining what’s possible! She’s proof that strength has no age limit and that women in their 40s, 50s, and beyond can be stronger than ever.

Check out Katie’s journey here: 

 

"In less than 2 months of working with Shellie, I got my body fat into the sub-14% range and my VO2 max to 44! Not bad for a 40-year-old!" - Katie Kaps, Co-Founder and Co-CEO 

We sat down with Shellie to discuss the importance of strength training for women, plus her go-to tips for getting started and staying strong.

1. Why is strength training so essential for women, especially as they age?

Strength training is non-negotiable for women, especially as we age. Muscle is the organ of longevity—it protects our bones, metabolism, and overall vitality. Once we hit perimenopause, estrogen and other key hormones that support muscle maintenance start to decline. If we’re not actively lifting heavy weights to stimulate our central nervous system and build strength, we risk losing muscle mass, bone density, and functional independence. Strength training isn’t just about looking fit—it’s about staying strong, capable, and confident for life.

2. What are your top three tips for women who are just starting their strength training journey?

Start with the Basics & Master Form: Squats, deadlifts, presses, and pulls are your foundation. Learn proper mechanics first; don’t rush to add weight. A good coach can make all the difference.

Be Consistent, Not Perfect: Strength is built over time, not overnight. Stick to a structured plan, train regularly, and trust the process.

Lift Heavy & Challenge Yourself: Don’t be afraid of weight. Your body adapts to the stress you place on it, so progressively overload to build strength.

3. Recovery is just as important as training. What are your go-to recovery and self-care practices?

Recovery is where the magic happens! Here are my top three practices:

Walks and Mobility Work: I love getting outside for a walk to aid recovery and clear my mind. Daily mobility drills help keep my joints healthy and moving well.

Heat and Cold Therapy: Saunas and cold plunges are staples in my recovery routine. They help reduce inflammation, support circulation, and make me feel rejuvenated.

Quality Sleep and Good Nutrition: Strength isn’t just built in the gym. Prioritizing sleep, protein intake, and proper hydration is a form of self-care that pays off in performance and longevity.

You can learn more about Shellie at Edington Family Fitness and even sign up to train with her virtually. This is what Katie does when she's on the road but still committed to her strength program.

Edington Family Fitness: Your Fitness Journey Starts Here

Ready to get fit, but life gets in the way? Edington Family Fitness offers dynamic workouts you can do anytime, anywhere.

Meet Coach Shellie: A 5x CrossFit Games Masters competitor (including the 2016 Champion!), Coach Shellie is passionate about helping you achieve your fitness goals.

What EFF offers:

• Live & On-Demand Classes: Join Coach Shellie live or access our library of workouts 24/7.

• Expert Guidance: Learn from a certified coach with a proven track record.

Monthly Membership: $49

Visit EFF.fit to learn more and start your fitness transformation today!