8 Benefits of Strength Training for Women

If you’ve been opting for cardiovascular exercise over strength training, it may be time to pick up the weights. While cardio is important, strength training offers many health benefits for women, both physical and mental.

In addition to the many other benefits of strength training, strength training could also be the key to a longer and healthier life for women. 

But most women — about 8 in 10 — don’t regularly engage in strength training. They commonly prefer cardio exercise. Common concerns are about “bulking up” and that many weightlifting rooms are designed for men. While these concerns are understandable, it’s important to not shy away from strength training.

Why is strength training good for women? 

Experts recommend getting 30 minutes of moderate-intensity cardio exercise 5 days a week. That’s in addition to doing strength training at least 2 days per week. 

Cardiovascular exercise is important. But there are many unique benefits that you can only get through strength training. Let’s dive into the specific benefits of strength training for women. 

1. Burns fat

Weight training boosts your metabolism in several ways, which also burns fat. A 2018 study of middle-aged women found that they lost body fat with each day of the week they did strength training. 

Muscles burn more calories at rest. So, the more muscle you have, the more fat you burn. Your metabolic rate also increases for several days after you do a strengthening session. This means you continue to burn more calories even when you are done exercising. Building muscle and burning fat can help your body look leaner and more toned, if that’s important to you.

For those who think that lifting weights will make you big and bulky, the opposite is actually true. 

Most women don’t produce enough testosterone to build up bulky muscle mass. Bulking up also requires high protein intake and consistent lifting of heavy weights. 

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2. Increases bone density

Keeping your bones strong is important, especially as you age. You may be aware that women are much more likely than men to get osteoporosis later in life. In fact, women can lose up to 20% of their bone mass in the 5 to 7 years after menopause. 

Strength training helps improve bone density by stimulating your bones to make new bone tissue. This makes your bones stronger. A regular strength training program can also reduce your risk of osteoporosis. 

3. Protects and strengthens joints

Strength training is important for women as it helps protect your joints as you get older. Research has found that women have a higher chance of developing osteoarthritis than men. Many autoimmune conditions that affect the joints, such as rheumatoid arthritis, are also more common in women.

Strength training can protect and strengthen your joints in several ways:

• It builds and strengthens the muscles around your joints. This means your joints have better shock absorbency and are protected from injury. 

• Exercise keeps your joints healthy by increasing blood flow and synovial fluid that helps to keep your joints lubricated. This also brings oxygen and nutrients into your joints, which decreases inflammation.

• Similar to stretching, strength training also helps joints to stay flexible and maintain full range of motion. This helps prevent injuries. 

4. Improves sleep

Poor sleep quality can affect your health in many ways. And this effect could be even greater in women. Compared to men, women who report sleep issues are at a higher risk of: 

• Depression

• Heart disease

• Type 2 diabetes 

The good news is that adding strength training to your weekly exercise routine can improve the quality of your sleep. It may also improve sleep duration more so than aerobic exercise. 

5. Promotes better mental health

You’re probably aware that exercise in general releases endorphins, which help to boost your mood. But strength training can also be beneficial to your mental health. 

Research has found that resistance training significantly improves anxiety symptoms and reduces feelings of depression. This is especially important for women, who have higher rates of anxiety and depression than men. 

6. Boosts confidence

Women may experience more self-confidence and better body image with a regular strength training routine. Knowing your hard work has paid off with a leaner, stronger, and more capable body can be great for your mood. The endorphin release from exercise will also help promote a happy and calm attitude. 

7. May increase longevity

Strength training may actually boost longevity in women. A recent study found that women who did regular strength training 2 to 3 days a week lived longer. They also had a 30% lower risk of dying from heart disease. And the risk dropped more than men who did the same activity.

8. May improve heart health

Heart disease is the leading cause of death for women. Most people know that aerobic exercise is good for the heart. But you may be surprised to know that strength training is too. Research suggests that doing resistance exercises regularly may lower the risk of heart disease in women of all ages.

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• Are you new to lifting weights? Try these tips for beginners.

How to start a strength training program

If you are new to strength training, consider working with a certified trainer to help get you started on a program.

 If you feel intimidated by weight rooms, ask a friend to work out with you. Or look for a gym that offers classes catering to you and your needs. 

You can also work out at home. You don’t need large weight machines for an effective workout. Your own body weight, resistance bands, and dumbbells are a great starting point.

Start with two sessions a week and then work your way up. 

For traditional strength training, here are some things to keep in mind:

• Do 8 to 12 repetitions of each exercise.

• Do 8 to 10 exercises per workout session.

• Your exercises should focus on all the major muscle groups, including those in the arms, back, chest, abdomen, and legs.

• The weight you’re lifting should be heavy enough that you’re fatigued at the end of the reps. But you should still be able to maintain proper form. 

Examples of exercises you can do are:

• Weight machines

• Free weights (dumbbells, hand weights, barbells, kettlebells, weight plate, medicine ball)

• Body weight exercises (squats, lunges, burpees)

• Wearable weights, such as weighted vests or ankle and wrist weights

• Resistance bands

But strength training doesn’t have to involve weights. There are several ways you can add strength training to your routine. Some examples include:

• Pilates

• Yoga (Vinyasa, Hatha, Bikram)

• Tai chi

• Swimming

There’s no “right” way to do strength training. Pick the one(s) you enjoy and will do on a regular basis. Just know that you may have some muscle soreness when you first start. So be sure to give your body a day or two of rest between strength training sessions. 

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Written by:

Kim Grundy, PT

Kim Grundy, PT, is a writer, editor, and licensed physical therapist. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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