Strength training is essential for reducing injury, improving bone density and muscle mass, and combating the degenerative processes that come with aging. Women, in particular, can benefit greatly from incorporating strength training into their fitness routines. Additionally, strength training empowers women by helping them build confidence, improve posture, and enhance their overall quality of life.
In a world where women are often bombarded with images of the “ideal” body, strength training offers a refreshing shift in focus—from appearance to ability. It’s about being strong enough to live the life you want, whether that means playing with your kids, lifting groceries with ease, or simply feeling good in your skin. Strength training isn’t just essential; it’s transformative.
Benefits of Strength Training for women
1. Increased Strength and Lean Muscle Mass
One of the primary benefits of strength training is the development of increased physical strength and lean muscle mass. Engaging in regular strength training exercises, such as weightlifting or resistance training causes microscopic tears to muscle fibers. These micro tears signal the body to repair and rebuild the muscle, leading to an increase in protein synthesis and the production of new muscle fibers. Over time, this process results in muscle growth and increased strength.
Your muscles hold the key to your metabolic wealth. When your muscles are in good condition, your body becomes a master at managing carbohydrates and fat. With a strong skeletal muscle framework, you enhance your odds of survival and elevate your metabolic functionality. The purpose of our muscles extends beyond their looks and abilities. A balanced ratio of fat to muscle is crucial for optimal health and ensuring long-lasting, high-quality years of life.
2. Enhanced Bone Health
Osteoporosis, a condition characterized by weak and brittle bones, is more common in women, especially after menopause. Strength training plays a crucial role in our bodies’ skeletal system, as there is a strong correlation between muscle and bone health. Building and maintaining muscle mass through resistance training positively impacts bone density and helps prevent osteoporosis. Weight-bearing exercises and resistance exercises help stimulate bone growth, improve bone density, and reduce the risk of fractures. Additionally, consuming a well-balanced diet that includes adequate calcium, vitamin D, and other essential nutrients supports bone strength and helps maintain a strong bone structure.
3. Increased Metabolic Rate and Fat Loss
Strength training is an effective way to increase metabolism and burn fat. While cardiovascular exercises such as running or cycling are known for calorie burning, strength training also contributes significantly to weight loss. Building lean muscle mass through strength training increases the body’s metabolic rate. This is because muscle tissue is metabolically active and requires energy (calories) to maintain itself. The more muscle mass an individual has, the higher their resting metabolic rate, meaning they burn more calories even at rest. This enhances the body’s ability to burn stored fat for energy, promoting fat loss and improving body composition.
4. Improved Body Composition and Body Image
Strength training also improves body composition, leading to a more toned physique by protecting muscle mass and encouraging growth. This in turn, helps improve body composition and allows you to burn more calories and improve your metabolic rate, resulting in a healthy level of body fat. This positive change in body composition can boost self-confidence, enhance body image, and promote a healthier relationship with one’s body. Strength training empowers women to focus on their strength and abilities rather than solely on appearance, fostering a sense of self-worth and body positivity.
Moreover, body composition goes beyond the number on the scale, focusing on the ratio of muscle to fat encourages individuals to shift their mindset and prioritize building lean muscle mass while reducing body fat. Body recompositioning is not solely about appearance but also about optimizing health and function. By focusing on improving body composition rather than solely pursuing weight loss, individuals can develop a healthier relationship with their bodies. So embrace your strength and start appreciating your bodies for what they can do and how powerful they truly are!
5. Hormonal and Functional Health
Lean body mass acts as a metabolic engine, influencing the production, metabolism, and sensitivity of various hormones in the body, one, in particular, being insulin. Insulin plays a crucial role in blood sugar regulation. Having a higher proportion of lean muscle mass improves insulin sensitivity, reducing the risk of insulin resistance and type 2 diabetes. Moreover, building and maintaining lean muscle mass through resistance training and proper nutrition can positively influence growth hormone production, and thyroid hormones that regulate metabolic rate and encourage hormone optimization when necessary. Additionally, a healthy proportion of muscle mass influences estrogen and testosterone. Maintaining an optimal level of lean body mass supports healthy levels of these two hormones, which are essential for reproductive health, bone density, mood regulation, and overall well-being.
6. Enhanced Functional Fitness and Injury Prevention
Incorporating strength training into a fitness routine helps improve functional fitness, which is crucial for performing daily tasks with ease and preventing injuries. Strengthening the muscles and joints through resistance exercises reduces the risk of common injuries, such as strains or sprains. Whether it’s carrying groceries, lifting children, or participating in sports activities, strength training equips women with the physical capabilities to handle daily challenges effectively.
And as the sands of time trickle down, one common culprit for the decline in our physical abilities emerges: Sarcopenia, the gradual loss of muscle mass and strength that comes with age. Limited mobility not only affects our daily activities but is also associated with higher risks of falls, chronic diseases, nursing home admissions, and mortality. This phenomenon may pose some challenges in our future day-to-day tasks, but there is hope. By understanding this, we can take proactive steps now to protect our muscle mass as we age and give ourselves the gift of more quality years to come.
3 Myths about Women and Strength Training
Myth 1: Strength Training Will Make You Bulky
One of the most persistent myths is that lifting weights will turn women into bodybuilders overnight. In reality, women’s bodies do not produce enough testosterone to build large, bulky muscles without significant effort, specific training, and performance enhancing substances. Instead, strength training helps women develop lean muscle mass, which leads to a toned, sculpted physique—not bulk.
Myth 2: Cardio is More Effective for Weight Loss
While cardiovascular exercise is excellent for heart health and burning calories, it’s a misconception that it’s the only or most effective way to lose weight. Strength training boosts your metabolism, helping you burn more calories throughout the day, even at rest. It’s a critical component of a balanced fitness regimen that supports long-term weight management.
Myth 3: Strength Training is Dangerous for Women
Some believe that strength training is inherently risky, especially for women, and may lead to injury. However, when done correctly with proper form and technique, strength training is not only safe but can also reduce the risk of injury by strengthening muscles, joints, and bones. The key is to start with appropriate weights and gradually increase as your strength improves.
How Often Should Women be Strength Training?
To see noticeable results and maximize the benefits, women should aim to incorporate strength training into their routine at least 2-3 times per week. Each session should include exercises that target all major muscle groups, allowing for sufficient recovery time between workouts.
For beginners, starting with full-body workouts is ideal, gradually progressing to split routines (where different muscle groups are trained on different days) as strength and experience build.
Consistency is key. Even if you can only commit to two sessions a week, it’s important to maintain that routine over time. As your strength and confidence grow, you can adjust the frequency and intensity of your workouts to match your evolving goals.
Ideally, a qualified Personal Trainer can help you determine your frequency and volume needs when it comes to getting the most efficient training routine for your body and your goals.
The Best Strength Training Exercises For Women
Although your plan should be completely individualized, there are some key compound movements that should be included in your routine. These movements can come in many variations, but the important thing is that they mimic movements used in every day life.
Here are some effective strength training exercises that are particularly beneficial:
- Squats: Squats are a powerhouse exercise that work your quads, hamstrings, glutes, and core. They not only build lower body strength but also improve mobility and balance.
- Deadlifts: This full-body exercise targets the posterior chain (backside of the body), including the hamstrings, glutes, and lower back. Deadlifts are excellent for building strength and improving posture.
- Push-Ups: A classic upper body exercise, push-ups strengthen the chest, shoulders, triceps, and core. They can be modified to suit different fitness levels. This horizontal pressing movement can also be done with dumbbells or barbells as a chest press.
- Row: The row can be performed bent over or inverted and various equipment can be used. It’s important to be pulling in your strength routine as our every day movement tends to be very forward-moving. A healthy and strong back will improve posture as well as build muscle.
- Plank: The plank is an isometric core exercise that also engages the shoulders, back, and legs. It’s a great way to build core strength and stability.
- Lunges: Lunges target the quads, glutes, and hamstrings while also improving balance and coordination. They can be done in various directions to engage different muscles. If you are moving along a path during these, this is consider locomotion training which can be a really beneficial addition to your standard training routine.
Incorporating these exercises into your routine will help you build a balanced and strong body, enhancing your overall fitness and daily functional abilities.
Strength Training for Women: The Key to Health
Strength training is not just for bodybuilders. Every woman can benefit greatly from incorporating strength training into her fitness routine. From increased strength and lean muscle mass to improved bone health, body composition, and overall well-being, the advantages are extensive. By embracing strength training, women can be empowered to prioritize their health, embrace their strength, and appreciate their bodies for all that they can achieve.
Want to get started with Strength Training? Book a call to talk about our options at Feed Your Soul Fitness. You can also try out our Personal Training 4 Pack Trial Offer to see if Feed Your Soul Fitness is right for you!
About the Authors
Brandy Martin is the owner of Feed Your Soul Fitness and a certified NASM Personal Trainer and 200 Hour YTT Yoga Instructor.
Heather Hamilton is a Certified Exercise Physiologist and Personal Trainer with over 15 years in the fitness industry. She has a Masters in Applied Health Science as well as an extensive record in competitive Powerlifting.
Alma Ervedosa is a Registered Dietitian Nutritionist (RDN), specializing in nutrition counseling with a B.S. in Nutrition and minor in Human Services.
Resources
https://www.bhliveactive.org.uk/6-benefits-of-weight-training-for-women/
https://integrisok.com/resources/on-your-health/2022/august/benefits-of-strength-training-for-women
