At 58, Davina McCall has shifted from high-intensity cardio workouts to prioritizing strength training, with a clever addition—weighted gloves—to enhance her routine. Her approach aligns with growing research highlighting the benefits of resistance exercises for women over 50.
- Davina replaces fast-paced HIIT with weights and running.
- Research shows strength training benefits women before and after menopause.
- Weighted gloves and vests can enhance resistance and posture.
What happened
Davina McCall, known for her energetic approach to fitness, has recently transitioned away from high-intensity interval training (HIIT) towards a regime heavier on resistance exercises. She balances running with half an hour of cardio alongside 20 minutes devoted to strength training. Rather than pushing for maximum repetitions as before, she now focuses on controlled movements and proper form.
Adding a unique accessory to her workouts, Davina often wears weighted gloves to improve grip strength and uses a weighted vest during squats, lunges, and jump lunges. This approach helps increase resistance without compromising posture or hand mobility. Her new routine reflects a broader trend supported by emerging science advocating the importance of weight training for women in midlife.
Why it feels good
Transitioning to strength training offers a variety of benefits that go beyond muscle building. Recent studies, including a large meta-analysis in 2026, have shown resistance exercises lead to significant gains in muscular strength in pre- and postmenopausal women alike. It also helps reduce fat mass and increases functional lean mass, key factors in maintaining vitality and independence as we age.
Moreover, strength training positively impacts bone density, as highlighted by clinical trials showing improvements in lumbar spine bone health and leg power among women doing heavy resistance workouts. There’s also promising evidence that resistance training lowers resting heart rate and blood pressure, adding cardiovascular benefits to the mix, making it a well-rounded and uplifting change for women like Davina.
What to enjoy or watch next
If you’re inspired by Davina’s shift towards weights, it’s best to follow established guidelines recommending a balanced mix of aerobic and strengthening activities. Aim for muscle-strengthening exercises twice a week focusing on major muscle groups, alongside moderate cardio such as running or brisk walking. Starting gently with simple resistance moves and gradually increasing volume helps build confidence and avoids injury.
For those interested in the added resistance accessories Davina uses, weighted vests are widely regarded as effective tools to build muscle while keeping hands free and promoting good posture. Weighted gloves are less common but can be explored for grip improvement. Fitness experts suggest acclimating to these accessories by wearing them lightly at first, such as during everyday activities or short walks, before integrating them into full-strength workouts.