Strength training for women is a necessity, not a choice

Jul 16, 2025
4 min read

For years, strength training was largely associated with male athletes and bodybuilders. Meanwhile, women were steered toward cardio, light weights, and yoga with the assumption that heavy lifting wasn’t “feminine” or necessary. Thankfully, that outdated mindset is being replaced by a growing awareness of the incredible—and often life changing—benefits of strength training for women. Today, it’s not just a fitness trend; it’s a health imperative.

Here’s why strength training is not just beneficial for women—it’s essential.

1. Stronger Bones and Reduced Risk of Osteoporosis

Osteoporosis disproportionately affects women. According to the National Osteoporosis Foundation, 1 in 2 women over age 50 will break a bone due to osteoporosis. This silent disease, marked by brittle bones and an increased risk of fractures, can severely impact mobility and quality of life.

Strength training is one of the most effective ways to combat bone loss. Weight-bearing exercises like squats, deadlifts, and resistance machines stimulate bone formation and slow down the natural degeneration process. Women who lift weights consistently can significantly reduce their risk of developing osteoporosis and enjoy greater long-term mobility and independence.

2. Increased Metabolism and Better Weight Management

One of the most persistent myths is that lifting weights makes women “bulky.” The truth is that women typically don’t produce enough testosterone to build large, bulky muscles without targeted training and specific nutrition. What strength training does do is build lean muscle mass, which is metabolically active tissue.

In simple terms: the more muscle you have, the more calories your body burns—even at rest. That means strength training helps women maintain a healthy weight or lose fat more efficiently than cardio alone. Plus, it improves body composition, making the body look leaner and more toned.

3. Improved Mental Health and Confidence

The benefits of strength training extend far beyond the physical. Multiple studies have shown that regular resistance training can reduce symptoms of anxiety, depression, and stress. There’s a powerful psychological effect that comes from feeling stronger, seeing physical progress, and taking ownership of your health.

For many women, lifting weights provides a sense of empowerment. It’s not just about aesthetics—it’s about being able to carry groceries with ease, move furniture without assistance, or chase after kids without getting winded. These victories build self-esteem and body confidence that translate into other areas of life.

4. Hormonal Health and Better Aging

Strength training supports hormonal balance, particularly important during perimenopause and menopause when estrogen levels decline. Resistance training helps mitigate the associated symptoms like increased fat storage (especially around the abdomen), mood swings, and decreased energy levels.

Moreover, maintaining muscle mass and strength becomes increasingly critical as women age. After the age of 30, women naturally begin to lose muscle—unless they take proactive steps through strength training to preserve it. This muscle loss, if unchecked, can lead to sarcopenia (age-related muscle degeneration), frailty, and increased risk of falls and injuries.

5. Improved Posture, Balance, and Functional Fitness

Strength training helps correct muscular imbalances, improves core stability, and enhances coordination. All of these factors contribute to better posture and balance—key elements in preventing falls and maintaining mobility.

Functional strength, which refers to the strength needed to perform everyday tasks, is one of the most underrated benefits of strength training. From lifting kids to carrying groceries to climbing stairs, being strong makes daily life easier and safer. It’s not about lifting the heaviest weights in the gym—it’s about building a strong foundation for life.

6. Prevention and Management of Chronic Disease

Women are at risk for a variety of chronic diseases, including heart disease, diabetes, and arthritis. The good news? Strength training can help prevent and manage many of these conditions.

Heart Health: Resistance training improves cardiovascular markers, lowers blood pressure, and enhances circulation.
Type 2 Diabetes: Strength training improves insulin sensitivity and helps regulate blood sugar levels.
Arthritis: Contrary to old beliefs, strength training can ease joint pain by strengthening the muscles around joints, thus reducing strain.

Why It’s a Necessity, Not a Choice

Let’s be clear: strength training isn’t about aesthetics, trends, or even just fitness—it’s about health, functionality, and longevity. The evidence is undeniable. From preventing disease and injury to enhancing quality of life and mental well-being, strength training is one of the most powerful tools women have in their health arsenal.

To skip strength training is to ignore one of the most effective ways to take control of your health. It’s not optional. It's not something to “try” when you have extra time. It's a necessity—just like brushing your teeth or getting enough sleep.

You don’t need to start with barbells or advanced movements. Bodyweight exercises, resistance bands, and light dumbbells are excellent starting points. The key is consistency and progression. Over time, your strength will increase, your body will change, and most importantly, you’ll feel better—stronger in every sense of the word.

Your coach & friend,

Maddy