The Benefits of Football for Older Women: Why It’s Never Too Late to Play

Edited by Carolyn Kent – Women’s Football Hub

For generations, women were told implicitly and explicitly that football wasn’t for them. Many grew up watching from the sidelines, helping with kits, or supporting men’s teams, never given the chance to step onto the pitch themselves. For countless women, especially those now in midlife and beyond, football remained something to admire rather than take part in.

But for Carol Bates, founder of Old Girls Play Too and lifelong football enthusiast, that narrative was never going to be the end of the story.

In a recent episode of Women’s Football Hub, I sat down with Carol to explore how football is transforming the lives of older women across the UK and why picking up a ball later in life might just be the best decision you’ll ever make.

From the “Missed Generation” to Movement Maker

Carol describes herself as part of the “missed generation” women who loved football, were immersed in it growing up, but were never allowed to play. Despite football shaping her life from childhood through adulthood, it wasn’t until age 48 that she was finally invited to play in a charity match. That moment changed everything.

Wanting more than a one‑off opportunity, Carol asked her local foundation if she could join their women’s session only to learn the maximum age was 25. Rather than walk away, she asked a question that would spark a national shift:

“Can we set up something for older women?”

The answer was yes. With 10 weeks of funding, Carol gathered some friends for what became the first recreational football session in the UK specifically for older women. That first night, they ran around with no idea what they were doing but they had fun. Days later they could barely walk, but they couldn’t wait to get back.

That small start has now grown into six sessions a week in Crawley and a nationwide rise in recreational football for women over 40.

The Physical Benefits: Strength, Fitness & Even Bone Health

While elite women’s sport often dominates headlines, Carol is passionate about showing how recreational football benefits everyday women particularly through perimenopause and menopause.

Football, she explains, keeps you active without feeling like a chore:

You’re outside.
You’re moving without overthinking it.
You’re surrounded by women who make you laugh.

Over time, improvement comes naturally. Carol’s personal example? Sprinting from Euston to St Pancras to catch a train something she says she could never have done pre-football.

One of the most striking findings Carol highlights is around bone density. After watching a Channel 4 programme featuring Professor Peter Krustrup’s research, she was inspired by the case of a 59‑year‑old woman whose osteoporosis readings improved from “red” to “amber” after nine years of recreational football. This kind of science-backed evidence is rarely talked about and older women often don’t realise just how powerful sport can be in protecting long-term health.

The Mental & Social Benefits: Confidence, Community & Joy

Football has given countless women something that goes far beyond fitness: confidence.

Carol tells the story of a woman who began playing at 64, is now nearly 70, and has flourished to the point of gaining coaching qualifications and even joining mixed walking football sessions alone. Carol laughs as she recalls how this same woman once shy photobombed a family picture, something her son said she’d never have done before playing football.

There are also powerful stories of women transforming their lives physically and emotionally. One woman began her journey at size 26, lost eight stone to pursue her love of football, and is now one of the group’s coaches.

These are not just football stories; they’re stories of women reclaiming parts of themselves they didn’t know they had lost.

Old Girls Play Too: Creating Safe, Inclusive Spaces

Carol’s organisation, Old Girls Play Too, focuses on helping women 40+ feel they belong in sport.

Her mission is clear:

All sizes, shapes and abilities welcome.
No pressure to “be good”.
Non‑competitive, fun‑first environments.
A place to play, stay for a cuppa, and reduce social isolation.

Sessions are now expanding nationally, and Carol is establishing a Community Interest Company (CIC) to support local “play and stay” clubs across the country.

Dispelling the Myths: Why Age Is Never a Barrier

Women often tell Carol:

“I don’t know anyone.”
“I’ve never played before.”
“I’m not fit enough.”
“Football is a man’s game.”

To each one, she has a reassuring answer:

You will make friends. Sessions are incredibly welcoming.
No experience needed. Most women start from zero.
Fitness comes naturally. You go at your own pace.
Football is for everyone. Women have every right to be on the pitch.

When women walk through the door, they don’t just learn football they find community, laughter, confidence and strength.

A Changing Football Culture

Carol’s love for Crawley Town shines throughout the conversation. She talks warmly about the young lads she stands with and how accepted she feels within her “football family”. While the sport still has work to do, she believes the culture is shifting.

The Lionesses’ success has inspired more women to play, more girls to dream, and more fans to support the women’s game. Participation builds fandom, fandom builds investment, and investment builds opportunity for everyone.

Thinking About Playing? Here’s where to Start

Carol’s advice for women who feel “football curious” is simple:

Just come along. Bring a friend if you want. You won’t regret it.

There are recreational groups across the UK, from complete beginners to competitive flexi-leagues, and county FAs can point women towards sessions in their local area.

Whether you’ve never kicked a ball or haven’t played in decades, your journey can start today.

The Final Word

Football has changed Carol Bates’s life and the lives of hundreds of women around her. What began as a small charity match has become a national movement showing older women that:

They belong in sport.
They deserve joyful, active lives.
It’s never too late to start something new.

If you’re curious, inspired or just longing for connection, football might be the door you didn’t know you needed.

#WomensFootball #OlderWomenInSport #RecreationalFootball #ActiveWomen #OldGirlsPlayToo #WomenInSport #WomenSupportingWomen #FootballForAll

This blog was created from the podcast with the assistance of AI, then fully checked and edited by the podcast host.