It’s estimated that only about 20% of women strength train regularly. Despite the low participation, strength training is one of the most effective and efficient ways to support our long-term health. So why don’t more women do it?
For starters, many of us grew up under the misconception that strength training was for bodybuilders and that participating would lead to big, bulky muscles, which was not the look we were going for. Thankfully, this has been dispelled and we’re seeing an uptick in strength training among women, but there’s still a lot that needs to be done in the way of education so we can get more women on board.
The truth is that strength training brings a myriad of benefits, both physical and mental, to women of all ages and fitness levels. In this article, I’m going to highlight the essential reasons why strength training should be included in every woman's fitness routine.
What Is Strength Training?
Strength training, also known as resistance training, is a form of physical activity that has your muscles working against resistance. Resistance can come in the form of weights, resistance bands, or your own body weight.
Strength training is a highly adaptable form of exercise that can be modified to support the needs of everyone from beginners to advanced athletes. Common strength training exercises include squats, deadlifts, lunges, push-ups, and rows.
In the picture, you'll see me perform a bent over row, a highly effective movement that primarily targets the back muscles, such as the Latissimus Dorsi (Lats), Rhomboids (area between your shoulder blades), and the Erector Spinae (area that runs along your spine).
The Physical Benefits of Strength Training for Women
Although strength training is most commonly associated with muscle building, its benefits extend far beyond the look of your body. For women, specifically, the following physical benefits are most notable:
Improved bone health
One of the biggest benefits of strength training for women is improved bone health. As we age, the strength and integrity of our bones deteriorate and we become more susceptible to osteoporosis. Osteoporosis is a condition that weakens bones and makes them more vulnerable to fractures. Strength training is critical for maintaining strong, healthy bones.
Muscle mass preservation
Just like our bones start to deteriorate as we age, so does our muscle mass. This natural decline of muscle mass is called sarcopenia which leads to decreased function and mobility over time. To keep your body strong and functional, even during your latter years of life, strength training is a must. Proper strength training can preserve and even build lean muscle mass at any age.
Improved metabolism
A fun fact that many women aren’t aware of is that strength training is also a highly effective fat-burning tool.
Unlike cardio where you’re burning calories during the workout, but then little to nothing after, strength training increases your resting metabolic rate which means that you’ll burn more calories throughout the day, even at rest. The more muscle you have on your body, the more calories you can consume and still maintain your body weight because muscle is a metabolically “expensive” tissue, meaning it requires more calories to maintain it.
Additionally, targeting fat loss through cardio is difficult as the weight loss you see as a result will come from a mixture of body fat, muscle, water, and tissue. Whereas the weight loss from strength training is more targeted at fat because you will be sending a strong signal to your body that you need to hold onto and maintain your muscle, therefore any resulting weight loss will be pulled from fat stores.
Joint health and injury prevention
If you target the muscles around your joints, you will help to stabilize and protect them, therefore reducing your risk of injury. The stronger your muscles, the more support you’ll have and the easier and safer your everyday movements will be.
Mental and Cognitive Benefits
Mental health: To the surprise of many women, strength training is actually a powerful way to improve your mental health. Through exercise, your body releases your natural “feel good” chemicals which help to reduce symptoms of anxiety and depression. Building your strength will not only build your body, it will build your mind through increased confidence and an improved self-image.
Stress relief
We all need positive outlets for stress relief, especially these days as it seems we have more and more piling up on our plates. Physical exercise can help reduce cortisol levels (the stress hormone), which can leave you feeling more relaxed and at ease.
Cognitive function
There are several studies that suggest that strength training can improve your cognitive functions like memory and focus. For aging women, we need all the cognitive support we can get to keep our minds sharp.
Strength Training for Longevity and Disease Prevention
Strength training is the key to aging gracefully and reducing the risk of chronic diseases.
Cardiovascular health
Strength training can improve your heart health by lowering your blood pressure as well as your cholesterol levels. Although we most commonly associate improved cardiovascular health with cardiovascular exercise, there are plenty of studies to support that strength training can be just as beneficial for reducing the risk of heart disease.
Chronic disease management
If you are currently at risk for or managing a chronic disease like Type 2 diabetes, adding strength training to your routine can be a game changer. This form of exercise helps to regulate your blood sugar levels by improving your insulin sensitivity.
Independence as you age
We all dread the day that we can no longer get around and be able to take care of ourselves, however, assisted living isn’t an inevitability. By prioritizing strength training, you can preserve your muscles and strength while protecting your bones and joints, thereby ensuring you can continue to perform your activities of daily living independently. Strength training keeps you able-bodied and capable.
Myth Busting: Women’s Strength Training Edition
If you haven’t jumped on board with strength training yet, there’s a good chance that you’ve heard one (or more) of these myths and it has given you pause. Allow me to do some myth-busting for you so that you can move forward with your strength training routine confidently.
Myth # 1: “Strength training will make me bulky”
Truth: Women have lower levels of testosterone when compared to men, which makes it highly difficult for women to develop larger, “bulky” muscles. Getting bulky takes a lot of very intentional training and dieting. Strength training will build muscle, but it won’t turn you into a bodybuilder or the Hulk. This is a myth that I have personally busted through my own experience.
Myth # 2: “Cardio is superior for fat loss”
Truth: Cardio burns calories during exercise and can help elicit a calorie deficit, however, it’s missing an integral part of the FAT loss equation. On its own, cardio will pull from fat, water, muscle, and tissue, but this can lead to what we call “skinny fat” which is a smaller version of your current body, but no body composition changes.
The majority of women want to see FAT loss, not just weight loss as preserving muscle mass is what gives our bodies shape and that “lean, toned” look.
Strength training is superior for fat loss because it helps signal the body to pull from fat stores when in a calorie deficit while working to preserve muscle.
Myth # 3: “I’m too old to get started with strength training”
Truth: You’re never too old and you’re not too late. You can start strength training at any age and still have plenty of time to yield incredible results and health benefits.
Myth # 4: “You have to go to a gym to see results”
Truth: You can strength train from home with minimal equipment (dumbbells, bands) and see incredible results. Sure, having access to heavier weights and different machines can be very beneficial, but you can replicate that effort at home and still see the results you’re after.
Myth # 5: “If I’m not sweating, it’s not working”
Truth: Plenty of women struggle with feeling like their strength training workout isn’t “enough” because they don’t break a sweat and the calorie burn on their watch (which is highly inaccurate) displays a low number. However, this couldn’t be further from the truth.
The time you invest in strength training will pay dividends for much longer post-workout than your intense, sweaty cardio workout. Strength training builds muscle which increases your metabolism which means you burn more calories throughout the day.
How to Get Started with Strength Training
Hopefully, this article has compelled you to get started with a strength training routine, and if it has, congratulations! Let’s make this as simple and straightforward as possible.
Start small
Begin your journey with bodyweight exercises like squats, lunges, push-ups, and planks. Focus on perfecting your form. There are tons of YouTube videos out there that can help you nail your form so you can begin to add external resistance via light dumbbells and/or bands.
I created a few free workouts for you to get started, which focus on progressive overload and time efficiency to target specific muscle groups.
Here's a few to get started:
Lower Body
Legs & Glutes Scorcher (30 Minutes)
Glutes workout – dumbbells only
Complete lower body (30 Minutes, dumbbells only)
Upper Body
Upper body workout for beginners
Upper body & core – dumbbells only
Full Body
Full body workout – dumbbells only
Find a program
Find a program or fitness professional that specializes in beginners. A good beginner strength training program like the one found in the FHM+ App will start you off with the very basics and slowly progress you through as you’re ready.
Find your balance
Beginning a strength training program doesn’t mean that you have to abandon any other form of fitness that brings you joy, there’s room for it all!
I recommend adding strength training into your routine 2-5 times per week for 20-45 minutes per session. Be sure you’re giving your body plenty of time to rest and recover between sessions.
Track your progress
Strength training is most effective when the principle of progressive overload is being applied. Progressive overload is the pursuit of lifting more, heavier, or with more intensity from one session or week to the next.
For example, as a beginner, you might start with bodyweight squats, then add 5lb dumbbells, then add a few more reps, then bump your weights up to 7lbs, and so on. It’s the constant pursuit of getting stronger and for most efficiency, you need to track your progress.
You can track via pen and paper, or digitally using a strength training app designed for women, like the FHM+ App where it keeps track of your stats for you.
Join a supportive community of women
When it comes to starting anything new, there are of course going to be some fears and anxieties, which is why it’s so important to find a supportive community of women who know exactly what you’re going through.
A community like the one you’ll find inside the FHM+ App can be the difference between feeling like you’re on this journey alone and feeling like you’re doing it alongside a group of women.
Keep your eyes on your paper and give yourself grace
These days, it’s really easy to scroll Instagram or TikTok and see women lifting really heavy weights and enjoying the physique you desire, but it’s important to keep in mind that, everyone starts somewhere and it takes a lot of time.
Focus on starting from where you’re at and working on improving yourself every day. Try not to compare your journey with anyone else.
Final Thoughts
Strength training is so much more than lifting weights – it’s a powerful method for supporting women’s health throughout all stages of life. From building stronger bones, muscles, and joints to gaining confidence in your body and abilities, there’s nothing quite like the empowerment you get from being strong.
Remember, it’s never too late to start and the resources you need to take the necessary steps to get started are all waiting for you.
