Benefits of Strength Training for Women

vscipiopt
Jul 15, 2025
3 min read

Strength training isn’t just for bodybuilders—it’s a powerhouse tool for every woman. Let’s dive into the benefits of strength training for women, backed by recent science.

Build Strong Bones & Prevent Osteoporosis

Osteoporosis affects around one in three women, especially after menopause (1). The mechanical stress of lifting weights stimulates bone-forming cells and helps prevent bone loss. Guidelines even recommend progressive resistance training twice a week to preserve bone mineral density (1). So whether you're squatting, lunging, or pushing, you're also reinforcing your skeletal structure—strong bones, stronger you!

Boost Hip Strength, Balance & Mobility During Menopause

A pioneering study from the University of Exeter tracked women aged 40–60 over 12 weeks using a low-impact resistance routine. Results were impressive: 19% increase in hip and lower-body strength, 21% improvement in flexibility, and 10% gain in dynamic balance and stability. Crucially, these gains held steady regardless of menopausal stage—even post-menopause (2).

Improve Heart Health & Reduce Disease Risk

Strength training isn’t just for muscles—it’s for your heart, too. Studies show women who lift regularly enjoy lower total cholesterol and blood sugar levels (3). Another analysis found that women experienced a 30–36% lower risk of death from cardiovascular causes, compared to 11–14% for men, when engaging in resistance training about twice a week (4).

Shape Your Metabolism & Body Composition

Strength training builds lean muscle mass, which elevates your resting metabolic rate. More hours in the gym? Not necessary—muscle works for you 24/7. You burn more calories even when resting, which helps maintain a healthy body composition and prevents unwanted fat gain, especially around menopause (5).

Enhance Mood, Sleep & Self-confidence

Many women feel more energised, sleep better, and experience a lift in mood after a few weeks of lifting. That’s not just anecdotal—endorphins released during resistance work help reduce stress, while increased physical capacity fuels confidence (6).

Busting Common Myths

A lot of women worry they'll get too 'bulky'. In reality, building large muscle mass requires specific training, nutrition and time. What most women see instead is lean tone, definition, and a resilient frame. Strength training is about empowerment, not bodybuilding physiques.

Practical Tips for Strength Training:

• Frequency: Aim for 2–3 sessions a week, 30–45 minutes each

• Exercise types: Include squats, lunges, push-ups, rows, planks—mix bodyweight, bands or weights

• Progressive overload: Gradually increase weight or reps every 1–2 weeks

• Rest & recovery: Allow 48 hours rest for worked muscle groups

• Form first: Always focus on good technique—joint health matters

FAQs on the Benefits of Strength Training for Women

Q: Is it okay to start after 40 (or 50, 60)?

A: Absolutely—research shows women in their 40s to 60s make remarkable strength, balance and flexibility gains thanks to resistance work.2

Q: What if I don't have access to a gym?

A: Bodyweight, bands, and household items work brilliantly. The Exeter study used a home-based method and still achieved huge benefits.

Q: Won’t it slow down after menopause?

A: Not at all. The Exeter findings confirmed menopause doesn’t hinder improvements—so whether pre, peri or post-menopause, strength training remains effective.

Final Thoughts

The benefits of strength training for women go far beyond aesthetics. From building bone health and strengthening your heart, to improving balance, mood and metabolism—it’s a comprehensive ally on your wellness journey. All you need is a couple of sessions a week to start reaping rewards today.Let this be your invitation: embrace the weights, empower your body, and feel the difference from the inside out. If you'd like a tailored plan or exercise demo, I’d be delighted to help!

Stay strong,

Vicky.