Strength Training For Women

Fitness trends for women have come a LONG way in the last century. Let’s have a moment of silence for the “no effort” vibrating belts of the 1920s and wearing heels and pearls to exercise. I’m glad that’s over. Men have been strength training since the ancient Greek times, but it didn’t truly kick off for women until the 1980s! And even then, women were encouraged to opt for cardio and dieting to maintain a slim figure and steer clear of anything that could create bulk.

Fast forward to present time, many women still associate looking masculine with lifting weights and see this as a negative. Society has established that a trim and toned physique is the ideal shape for women. First of all, F that. Not everyone can fit into the same box, and the ideal body shape should be the one where you feel comfortable, healthy and beautiful. But even if your goal is to be “toned”, one must build muscle in order to tone it. Also, fun fact, strengthening your muscles has benefits that are far more important than appearance! In fact, strength training is essential for long-term health, and here’s why:

1. Boosting Bone Health

One of the most incredible benefits of strength training for women is the ability to improve bone health. Osteoporosis and osteopenia are significant concerns for women as we age, especially after menopause. As estrogen levels decrease, bone density naturally declines, making bones more susceptible to fractures.

Lifting weights is a powerful way to combat bone loss. When you lift, your muscles exert force on your bones, which stimulates bone growth and increases bone density. This is because bone tissue, just like muscle tissue, responds to stress by becoming stronger. Think of it like this: when you apply mechanical stress to your bones, it triggers a remodeling process that thickens and strengthens them. This is particularly important for women as they age, as maintaining strong bones can significantly reduce the risk of fractures, which become more common in the later years.

Research has shown that strength training can help prevent, slow down, and even reverse the effects of osteopenia and osteoporosis. Regular weightlifting has been linked to higher bone mineral density in key areas like the spine, hips, and wrists, which are particularly vulnerable to osteoporotic fractures. Incorporating strength training exercises into your workout routine can be a simple and effective way to keep your bones strong and healthy.

2. Building Muscle Mass

Muscles provide the force needed for everyday activities such as walking, carrying groceries, and even getting out of a chair. Muscles also enhance balance and coordination to reduce the risk of falls and injuries. And to develop muscle mass, one must incorporate strength training such as lifting weights.

As women age, muscle mass naturally begins to decline. In fact, particularly after the age of 30, we can lose 3-5% of our muscle mass per decade. This process, called sarcopenia, can lead to a loss of strength, energy, and mobility over time. By engaging in regular strength training, women can counteract this process by stimulating muscle growth.

Lifting weights helps to preserve and even build muscle mass, which is critical for maintaining a strong and functional body.

3. Improving Mental Health and Mood

Strength training isn’t just good for your body—it’s good for your mind too! Exercise, including lifting weights, has been shown to release endorphins, the body’s natural "feel-good" chemicals. These endorphins can elevate mood, reduce stress, and help alleviate symptoms of anxiety and depression.

Lifting weights challenges women to push their limits, and each incremental improvement in strength is a boost to confidence. While it can often be tough to start a new fitness program, the sense of accomplishment that comes from lifting heavier weights or achieving a fitness goal is incredibly rewarding! This reward is motivation to continue training.

Moreover, strength training has been linked to improved cognitive function and memory. Studies suggest that regular physical activity, including weightlifting, may reduce the risk of cognitive decline and dementia as women age.

4. Enhancing Functional Fitness and Daily Life

One of the often-overlooked benefits of strength training is the enhancement of functional fitness. Functional fitness refers to the ability to perform everyday tasks with ease. By building strength, particularly in the muscles most used in daily activities, women can improve their mobility and overall functional capacity.

For example, squats strengthen the legs and hips, making it easier to rise from a seated position or carry heavy objects. Bent over rows strengthen the upper back and core, helping to improve posture and prevent back pain. By focusing on compound movements—those that engage multiple muscle groups at once—strength training prepares the body for real-life tasks, making day-to-day activities feel less taxing and more effortless.

This is especially important for women as they get older. Functional fitness helps women maintain independence by improving strength and coordination. It makes it easier to perform simple tasks like picking up a dropped item or climbing stairs, and it helps prevent falls, which are a leading cause of injury among older adults. Furthermore, functional fitness can enhance balance, mobility, and flexibility, all of which are crucial for long-term health.

5. Preventing Chronic Diseases

While many have a family history of certain medical conditions, like heart disease or diabetes, genes are not your destiny. This is empowering! It means we have control. Eating right, getting enough sleep, managing stress, and getting enough exercise are all ways we can protect ourselves against health problems.

Strength training plays a key role in preventing and managing chronic diseases that disproportionately affect women. Lifting weights can help improve cardiovascular health by increasing circulation, lowering blood pressure, and improving cholesterol levels. In fact, research has shown that strength training can be just as effective as aerobic exercise in improving heart health.

Additionally, strength training can help regulate blood sugar levels, making it an excellent tool for managing or preventing Type 2 diabetes. As muscle mass increases, the body becomes more efficient at using insulin and processing glucose, which can improve overall metabolic function and reduce the risk of developing chronic conditions.

6. Weight Management

Whether you are trying to gain, lose, or maintain your weight, strength training can be essential. For those wanting to gain weight, a diet of increased protein and increased calories combined with weight lifting activities is a healthy way to put on more muscle mass.

For those wishing to lose or maintain weight, increasing your basal metabolic rate (BMR) is key. As muscle mass increases, the body burns more calories at rest. This means that strength training can increase your BMR. Additionally, muscle is metabolically active, meaning it burns more calories at rest compared to fat. So, the more muscle you have, the easier it is to maintain a healthy body composition.

Lifting weights can also help reduce visceral fat, the fat stored deep in the abdominal cavity that surrounds the internal organs and which is linked to many chronic diseases. Most fat is stored underneath the skin and is known as subcutaneous fat. This is the fat that is visible and that you can feel: this is not as dangerous as visceral fat. Visceral fat is known to increase the risk of heart disease, type 2 diabetes, high blood pressure, and high cholesterol. It can also disrupt hormone balance and increase production of inflammation. Being physically active for at least 30 minutes per day and eating a healthy diet are a great way to reduce visceral fat.

7. Improving Flexibility and Posture

Many people assume that strength training makes you stiff and inflexible, but this is far from the truth! When done correctly, strength training can actually improve flexibility and posture. Weightlifting forces you to engage different muscles, increasing joint mobility and improving the range of motion.

Good posture is essential for overall health, as poor posture can lead to muscle imbalances, back pain, and even headaches. Strengthening key muscle groups, such as the core, back, and shoulders, can help alleviate these issues, improve posture, and reduce discomfort.

8. Empowerment and Confidence

Finally, strength training empowers women in a way that other types of exercise often don’t. The act of lifting heavy weights can feel intimidating at first, but once you begin to see progress, it can be incredibly empowering. There's something uniquely satisfying about getting stronger, not just physically but mentally as well. And let’s be honest, in 2025 fit is the new skinny!

For many women, weightlifting helps break down societal expectations about strength and femininity. It challenges the stereotype that women should avoid heavy weights to maintain a lean physique. In fact, lifting weights is one of the best ways to achieve a strong, lean body while improving overall health. The strength you build in the gym can carry over into all areas of life, helping you feel more confident and capable in everything you do.

Conclusion

Incorporating strength training into your fitness routine is one of the best things you can do for your long-term health. Whether your goal is to build muscle, protect your bones, improve mental health, or prevent chronic diseases, lifting weights is essential. Strength training is not just about lifting heavy dumbbells or pushing your limits—it’s about investing in your health and well-being for the long haul. So, grab those weights, challenge yourself, and embrace the benefits of strength training. Your body (and mind) will thank you.