Why All Women Need Strength Training to Look and Feel Their Best

When women are shown exercising, it is usually cardio or yoga. Both are good for you, but strength training for women does far more, and it is still held back by a few stubborn myths.

Here we bust those myths, explain the real benefits of lifting, and show you how to get started, at any age.

Myths That Keep Women Out of the Weight Room

Myth 1: Strength Training Makes You Bulky

Building big, bodybuilder-style muscle takes high levels of testosterone plus years of very specific training and eating. That doesn’t happen by accident. For most women, lifting leads to a firmer, more defined and stronger body.

Myth 2: Women Need a Different Kind of Training

The same principles work for men and women: train the main movement patterns, use good form and gradually make it harder. Your program should fit your goals, history and body, not your gender.

Myth 3: Older Women Shouldn’t Lift

This could not be further from the truth. Inactive adults lose about 3% to 8% of their muscle mass per decade, and strength training helps reverse that (Westcott, 2012). In a trial of postmenopausal women with low bone mass, supervised, high-intensity strength and impact training improved bone density and physical function (Watson et al., 2018). Women are at higher risk of osteoporosis, so lifting matters even more with age.

Myth 4: Longer Workouts and Ab Exercises Are the Answer

More time doesn’t always mean better results. The quality of your workouts matters most. And you can’t spot-reduce belly fat: in one study, 6 weeks of ab exercises alone made the abs stronger but did not reduce belly fat (Vispute et al., 2011). Fat comes off across the whole body through training and nutrition together.

Benefits of Strength Training for Women

• A firmer, stronger body: more muscle and less fat over time
• A healthier metabolism: ten weeks of strength training has been shown to add lean weight, raise resting metabolism and reduce fat (Westcott, 2012)
• Stronger bones: important protection against osteoporosis
• Healthier joints and back: strength training can ease low back pain and arthritis discomfort (Westcott, 2012)
• Lower disease risk: better blood sugar control and blood pressure
• Better mood and confidence: lifting your kids, grandkids or luggage without a second thought

How to Get Started

• Start with 2 sessions a week: 30 to 45 minutes is plenty
• Train the basics: squat, hinge, push, pull and carry (see the 6 movements every program needs)
• Use a weight that challenges you: the last few reps should feel hard but still look good
• Add a little each week: more weight, reps or sets
• Get coaching on form: especially if you have aches, low bone density or past injuries

Want more myth-busting? Read the 7 biggest fitness myths.

Research

• Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. PubMed
• Watson, S. L., et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211-220. PubMed
• Vispute, S. S., et al. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559-2564. PubMed

Get Stronger With a Plan Made for You

Our strength training in Fort Myers helps women build strength safely, with coaching on every rep and a plan that fits your body and goals.

Not sure where to start? Our Free Fit-After-50 Assessment is about 30 minutes, one-on-one, with a gentle movement screen and a personal roadmap. No cost, no pressure, no contracts.

Call our office at (239) 223-0484 to schedule your assessment.