Why Our Strength + HIIT Format Works for Women 40+

For years, most exercise research focused on men — but that’s changing. New studies highlight just how powerful strength and power training are for women as we age — not just for muscle tone, but for bone strength, brain health, and independence.

Here’s what the science says:

• Just 2–3 days of resistance training per week helps maintain or even improve bone density in the hips and spine.

• Strong muscles support your bones, posture, and everyday movement.

• You don’t have to lift super heavy — moderate to heavier weights both work when you focus on effort, form, and recovery (think hydration, stretching, sleep, and mobility).

Why we mix strength + power:

• As we age, muscle power (strength + speed) declines faster than pure strength.

• Using 40–80% of your max effort for 6–15 reps helps improve balance, reaction time, and brain health.

Why we pair it with HIIT:

• Lifting first, then finishing with short high-intensity intervals (30–60 seconds) boosts heart health and metabolism.

• This order helps you build strength while giving your body a post-workout calorie and energy burn.

• Ending with those bursts also releases endorphins — you finish class feeling strong, accomplished, and alive.

At VFit, our Upper Body Strength + HIIT and Lower Body Strength + HIIT classes are built on this exact science — efficient, empowering, and designed to keep women strong, capable, and vibrant for life.