Strength Training For Strong Women: Life-Changing Benefits

Strength training for women?

If you are tired of feeling weak and helpless;

Want to improve your health and fitness levels.

Then, look no further!

Strength training can help you achieve these goals and more! 

Contrary to popular belief, lifting weights is not just for men.

In fact, women can benefit greatly from it as well. 

In this blog, we will debunk myths, explore its benefits for women, types, and how to get started…

What is Strength Training?

Also known as resistance training or weight training, it is a form of exercise.

That involves using resistance to increase muscular strength, endurance, and size.

It can be performed using various equipment, such as free weights, resistance bands, or weight machines.


Specific muscle groups or the entire body is the  target.

The goal of strength training is to apply stress to the muscles.

fit african american woman working out by lifting weights in home gym; Strength Training

This causes microscopic tears in the muscle fibers that heal, to make muscles become stronger and more resilient.

Strength Training For Women Myths Debunked!

Myth 1: Strength training will make women bulky.

Many women believe that if they engage in strength training exercises, they will end up with bulky muscles that look unattractive.

However, this is simply not true.

Muscular man through Strength Training


The reality is that women do not have the same levels of testosterone as men.

It’s the hormone responsible for muscle growth,

which means that it is much harder for women to develop bulky muscles. 

It’s important to note that the type of strength training exercises a woman does will determine the results she gets.

For example, lifting very heavy weights with low repetitions will increase muscle mass.


While lifting lighter weights with higher repetitions will lead to muscle endurance and toning.

By working with a professional trainer, you can develop a personalized strength training program that meets your goal and needs.

Myth 2: Cardio is more effective for weight loss than strength training.

Cardio is an excellent way to burn calories and lose weight, but not the most effective way to achieve long-term weight loss goals.

This is because strength training helps to build lean muscle mass, which in turn increases your metabolism.

The more muscle mass you have, the more calories your body burns at rest.

Even when you are not working out, your body is burning more calories.

Beautiful young woman doing cardio in gym; Strength training

Unlike the cardio, that primarily burns calories during the exercise itself, and does not have the same effect on metabolism.

Too much cardio may lead to muscle loss, that slows down metabolism, making it more difficult to lose weight.

Myth 3: Strength training is only for young women

Strength training is beneficial for women of all ages, not just young women.

It becomes increasingly important as we age, as it helps maintain bone density, improve posture, and reduce the risk of injury.

Strength training can also enhance mental well-being, by reducing symptoms of anxiety and depression. 

Asian Chinese female physiotherapist; Strength training; osteoporosis

Osteoporosis is a common condition in older women,

strength training helps prevent or slow down its progression.

Studies have shown that regular exercises can improve self-esteem, and increase overall life satisfaction.

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Strength Training Benefits for Women

Strength training has numerous benefits for women. Here are just a few:

1. Improved Posture

It helps to improve your posture, by strengthening the muscles that support your spine and improving your alignment.

Poor posture is a common problem for many people.

Particularly those who sit for long periods of time or have jobs that require repetitive movements.

Improving your posture through strength training reduces the strain on your joints and improves your breathing and digestion.


By standing tall and maintaining good posture, you can improve your confidence and project a positive image to others.

woman sits on wooden table on kitchen with her phone.

When you engage in strength training exercises, you are targeting the muscles that support your spine in your back, shoulders, and core.

Strengthening your core muscles, improves your overall stability and balance, which can help to prevent falls and other related injuries.

It also reduces the risk of back pain.

2. Improves Bone Health

These weight-bearing exercises put stress on your bones, that increase bone density and improve bone health.


As you age, your bones become weaker and more prone to fractures, which can lead to conditions like osteoporosis.

A finger pointing at bone in spine; Strength Training

Research has shown that strength training can help

to increase bone density and reduce the risk of fractures in women,

particularly those who are postmenopausal.


By placing stress on your bones through resistance exercises,

you are stimulating the production of new bone tissue, which improves bone density over time.

In addition to increasing bone density, strength training can also improve your balance and coordination.

To prevent falls and reduce the risk of fractures.

3. Reduced Risk of Injury

One of its most important benefits for women is the reduced risk of injury that comes with building strong muscles and bones.


Engaging in strength training exercises, increases flexibility, balance, and coordination.


Strong muscles provide stability and support to joints,

which help prevent common injuries

like sprains and strains.

Bone fracture, injury, recovery and treatment; Strength Training

Building strong bones through strength training, reduces the risk of fractures and other bone-related injuries.

Particularly in women who may be at risk for osteoporosis.

Incorporating it into your exercise routine can have a significant impact on reducing your risk of injury during everyday activities.

4. Increased Strength and Muscle Mass

Strength training is an effective way to increase muscle mass and strength in women.

By challenging your muscles through resistance exercises, you can promote muscle hypertrophy.

This is the growth and increase of muscle fibers, that help to improve your overall strength.

fit african american woman working out by lifting weights in home gym; Strength Training


Making it easier to perform everyday tasks like carrying groceries,

lifting children, or

pushing heavy objects.

Muscular endurance is improved, which is the ability to perform repeated muscle contractions over time.

This helps prevent fatigue during daily activities or workouts, allowing you to perform at a higher level for longer periods of time.

5. Boosts Metabolism

Strength training is an effective way to boost metabolism, which is the process by which your body converts food into energy.

When you engage in it, you are challenging your muscles and causing small tears in the muscle fibers.

As your body repairs these tears, it requires energy to do so, meaning that you burn calories even after your workout.

Apart from calorie burn that occurs during and after,

increasing muscle mass can also boost your metabolism in the long term.

Muscle tissue is more metabolically active than fat tissue

Young african american woman suffering from stomach ache, touching tummy, sitting on floor near sofa

Studies have shown that strength training can increase resting metabolic rate by up to 7%.

Indicating a significant impact on weight loss and weight maintenance.

Additionally, strength training helps prevent the decrease in metabolism that often occurs with age.

It helps you maintain a healthy weight and overall health as you get older.

6. Enhanced Confidence

There is a positive impact on your mental health and well-being, by boosting your confidence and self-esteem.

When you engage in regular strength training, you can see improvements in your physical appearance.

This leads to feeling more confident and positive about yourself.

happy, confident woman


Working towards and achieving goals in the gym,

helps develop a sense of accomplishment and confidence

that can carry over into other areas of your life.

It reduces stress and anxiety, by releasing endorphins in the brain that promote feelings of well-being and happiness.

By reducing stress and improving your mood, it has a positive impact on your mental health and overall quality of life.

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5 Types of Strength Training Exercises

Squats: This exercise targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It can be performed using a barbell, dumbbells, or bodyweight.

Deadlifts: This exercise works multiple muscle groups, including the back, legs, and glutes. It can also be performed using a barbell, dumbbells, or kettlebells.

Push-ups: This bodyweight exercise targets the chest, shoulders, and triceps, and can be modified to suit different fitness levels.

Pull-ups: This exercise targets the back, shoulders, and arms, and can be performed using a pull-up bar or suspension trainer.

Lunges: This exercise targets the legs and glutes, and can be performed using bodyweight, dumbbells, or a barbell.

Getting Started With Strength Training

Now that you know some of the benefits of strength training for women, how do you get started? Here are some tips:

1. Start with Bodyweight Exercises

If you are new to strength training, it is important to start slowly and work your way up.

Begin with bodyweight exercises such as squats, lunges, and push-ups.

These exercises will help you build a foundation of strength and prepare your body for more challenging exercises.

 2. Use Proper Form

Proper form is crucial when strength training.

It not only helps you avoid injury, but it also ensures that you are targeting the right muscles.

If you are unsure about proper form, consider working with a personal trainer or watching instructional videos online.

3. Gradually Increase Weight

As you become stronger, gradually increase the amount of weight you are lifting.

This will help you continue to challenge your muscles and see progress.

4. Mix Up Your Workouts

Variety is key when it comes to strength training.

Mix up your workouts by incorporating different exercises, sets, and reps.

It keeps your workouts interesting and prevent boredom.

5. Rest and Recover

 Rest and recovery are just as important as the workout itself.

Give your muscles time to recover by taking a day off between strength training sessions.

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Strength Training Final Note

Strength training is a great way for women to improve their health, fitness, and overall well-being.

Remember to start slowly, use proper form, gradually increase weight, mix up your workouts, and give your muscles time to rest and recover.

So, what are you waiting for?

Grab some weights, anything at all, and start lifting today!

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