Ask Dr. Stacy Sims

Staying optimally fit at 47 with home training only.

My name is Nuala, and I’ve been a HUGE fan of yours for many years. Thank you for being so real, evidence-based, and for never pushing silly fads. Women are not small men was genuinely a lightbulb moment for me, and it’s given me real confidence—especially post-injury—to train properly and trust my body again.

Okay, fangirling over 😊

Here’s my question. I live in what I can only describe as a gym desert, and since the pandemic I’ve found gym training really difficult—mainly because I can’t reliably access the weights I actually need. So since February 2025 I’ve been training at home, and I genuinely love it.

That said, my flat is very small (one-bed, limited storage), and I’m working with dumbbell sets of 3kg, 4kg, 5kg, 8kg, and 10kg. I’m now clearly strong enough to lift heavier, but I’m unsure whether it’s worth investing (both financially and space-wise) in 12.5kg, 15kg dumbbells and possibly a 20kg kettlebell.

At 47, my big-picture goal is to stay at optimal fitness while training exclusively at home. I eat well, don’t drink, I’m on HRT, and I’m doing my best to prioritise sleep and recovery. What I really want to avoid is slipping into the “I’m not doing enough” mindset—especially when Instagram makes it feel like everyone is lifting heavier, doing more, and training longer.

So my question is:
How can women in their late 40s best maintain strength, muscle, and overall fitness at home with limited equipment and space? And how important is continued load progression versus smart programming with what you already have?

Thank you so much for your work—it honestly makes such a difference.

Warm regards,
Nuala