The Benefits of Strength Training for Women

The Benefits of Strength Training for Women

​​Strength training is an essential component of a well-rounded exercise routine for both men and women, but for women in particular, it offers so many unique benefits contributing to improving overall health and well-being.

Despite the very common misconceptions, strength training does not make women bulky. Instead, it helps them build lean muscle mass, which can boost metabolism and help maintain a healthy weight. As women age, their metabolism naturally slows down, which can lead to weight gain and a decrease in muscle mass. By incorporating strength training into their exercise routine, women can counteract these effects and maintain a healthy weight.

But the benefits of strength training for women go beyond just maintaining a healthy weight. Strength training can also increase bone density, reducing the risk of osteoporosis and fractures later in life. Osteoporosis is a common condition that affects women more than men, particularly after menopause. It causes bones to become weak and brittle, making them more susceptible to fractures. By engaging in strength training, women can help build and maintain strong bones, reducing their risk of osteoporosis and fractures.

Strength training can also improve balance, posture, and overall physical function, making daily activities easier and reducing the risk of falls. As we age, our balance and coordination naturally decline, which can increase the risk of falls and injuries. Strength training can help improve these functions, making it easier to perform everyday activities and reducing the risk of falls. Strength training is often associated with the physical and more near future results that come with it, but strength training brings longevity and that’s important to remember. You’re not just investing in your physical body today, you’re setting yourself up for the future with vitality to last your  lifetime. 

Women pushing sled in gym

Strength Training for Women FAQs

How can strength training improve emotional health? 

The physical benefits of strength training are amazing, sure, but let’s also take a second to address how strength training can improve mental health and self-esteem. As anyone becomes stronger in their physical abilities it often correlates to inner strength and self-confidence, empowerment, and overall improved mental health and self-esteem. 

How many days a week should women strength train? 

Women should aim to lift weights at least two days per week as part of a well-rounded exercise routine. This allows for adequate muscle recovery time between strength training sessions. However, the frequency and intensity of weightlifting sessions may vary depending on individual fitness goals and abilities. It is important to consult with a fitness professional to develop a personalized strength training program that suits individual needs and prevents injury.I personally recommend starting slow  with lighter weights and gradually increasing the weight as you become stronger and more comfortable with the exercises and their form cues. 

Though there are many benefits to strength training it’s important to remember strength training is best paired with other forms of exercise or recreational activities that you enjoy most. Think about incorporating other forms of physical activity on the days you’re not strength training to build a training program that suits you and your lifestyle best. For example, I love to bike and surf. So, on my active rest days those activities are great options. 

What weight training is best for women? 

There is no one-size-fits-all answer to what strength training is best for women, as it depends on individual goals and fitness levels. However, it is recommended that women engage in strength training exercises that target all major muscle groups, including legs, arms, back, chest, and core, at least twice a week. Examples of strength training exercises include squats, lunges, push-ups, and weightlifting. It is important for women to consult with a fitness professional to develop a personalized strength training program that suits their needs and abilities.

Is strength training good for women’s health?

Yes, strength training is good for women's health. It offers numerous health benefits, including increasing bone density, reducing the risk of osteoporosis and fractures, improving balance and posture, boosting metabolism, and maintaining a healthy weight. Strength training can also improve mental health and self-esteem by providing a sense of accomplishment and empowerment. Incorporating strength training into a regular exercise routine can have significant long-term benefits for women's physical and mental well-being.

Does lifting weights make women get “bulky”?

No, lifting weights does not necessarily make women get bulky. Women have lower levels of testosterone, which is a hormone that contributes to muscle growth. Strength training instead helps women build lean muscle mass, which can boost metabolism and help maintain a healthy weight. Building bulky muscles is a result of a specialized training program and diet, which is often not the goal for most women and is downright difficult even if you’re trying to achieve a bulk. 

Can weightlifting help women lose weight? 

Yes, weight lifting can help women lose weight by boosting metabolism and increasing muscle mass. Muscle is more metabolically active than fat, meaning that the more muscle a person has, the more calories they burn at rest. By incorporating weight lifting into their exercise routine, women can increase their muscle mass, leading to a higher metabolism and more efficient calorie burning. Weight lifting can also help maintain muscle mass during weight loss, preventing muscle loss and a decrease in metabolism. Therefore, weight lifting can be an effective component of a weight loss program for women.

Does form matter when strength training? 

Yes, form is everything! Proper form allows you to workout efficiently while avoiding injury.  Good form means you’ll get better results while reducing likelihood that you’ll get hurt. If you’re not able to maintain form in a lift, decrease the weight and reps and really prioritize getting that form squeaky clean before you progress. Uncommon Strength’s workout membership program is complete with a form video for each movement that includes all the most helpful form cues that I use with my in person clients. 

Why following a strength training program works.

Following a structured strength training program is best because it ensures that all major muscle groups are targeted and progressively overloaded over time, leading to significant improvements in strength, muscle size, physique, and overall fitness. Instagram workouts may not be tailored to individual goals or abilities, and may lack proper progression and recovery periods, leading to overuse injuries and minimal results. A personalized strength training program designed by a qualified fitness professional takes into account individual goals, fitness level, and injury history, ensuring safe and effective exercise selection and progression towards goals. Overall, following a structured strength training program is the best way to achieve optimal results while minimizing the risk of injury.

Start your Uncommon Strength training program for free today.

Strength training is a crucial component of a well-rounded exercise routine for women. It has catapulted my own personal fitness and health journey and I’ve watched it change the lives of many of my clients. It has unlocked doors for many of the women I train both online and in person and I want to share that with as many people as possible. Whether you’re looking to lose weight, build muscle, improve your energy levels, or just feel better overall, I encourage you to give strength training a try. Join my workout membership program for absolutely free, zero commitment, for 14 days to see if strength training is right for you. 

If you still have questions or want to chat through your specific needs and health goals, feel free to drop me a message at

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.