Strength training isn’t just about lifting heavy weights or building visible muscle; it’s about empowering your body, improving your health, and enhancing your overall quality of life. For women, in particular, strength training offers unique benefits that go beyond aesthetics. Whether you’re new to the gym or a seasoned fitness enthusiast, here’s everything you need to know about why strength training should be a part of your wellness routine.
What is strength training?
Strength training, also known as resistance training, involves exercises that challenge your muscles using resistance, such as weights, resistance bands, or even your own body weight. Common forms include lifting dumbbells, squatting with a barbell, or performing bodyweight exercises like push-ups or lunges.
The primary goal is to strengthen your muscles, bones, and connective tissues. But strength training is more than just physical—it’s a way to improve mental resilience, boost energy, and build confidence.
The unique benefits of strength training for women
Strength training is not just for men or bodybuilders—it’s for every woman who wants to improve her physical and mental well-being.
Here are some of the key benefits women can gain:
- Stronger Bones: Strength training helps prevent osteoporosis by increasing bone density, which is especially important for women as they age.
- Improved Metabolism: Building lean muscle boosts your metabolism, helping your body burn more calories even at rest.
- Enhanced Confidence: Mastering strength training movements fosters a sense of empowerment and accomplishment.
- Hormonal Health: Strength training can improve insulin sensitivity and help regulate hormones as muscle acts as an endocrine organ, benefiting women with PCOS or other hormonal imbalances.
- Joint and Posture Support: Strong muscles stabilise your joints and improve posture, reducing the risk of injury.
Strength training myths for women (and the truth)
Unfortunately, many myths about strength training prevent women from experiencing its benefits. Let’s debunk a few of the most common misconceptions:
“Lifting weights will make me bulky.”
Truth: Women don’t produce as much testosterone as men, so it’s unlikely you’ll develop large, bulky muscles. Instead, strength training helps you build lean, toned muscles that enhance your natural shape.
“It’s only for young people.”
Truth: Strength training is beneficial for women of all ages, from teenagers to seniors. It’s never too late to start building strength and we now know that resistance training is important for longevity.
“Cardio is better for weight loss.”
Truth: While cardio burns calories, strength training helps you build lean muscle, which increases your resting metabolic rate and promotes long-term fat loss.
Getting started with strength training
If you’re new to strength training, start with these tips:
- Begin with Bodyweight Exercises: Try squats, push-ups, deadlifts and planks to build foundational strength.
- Focus on Form: Proper technique is essential to avoid injury. Consider working with a personal trainer or following guided workout videos.
- Start Light: Use lighter weights or resistance bands and gradually increase as you build strength.
- Create a Balanced Routine: Incorporate exercises for all major muscle groups—legs, back, chest, arms, and core.
- Be Consistent: Aim for at least two strength training sessions per week to see progress.
Combining strength training with nutrition & supplements for max results
Strength training and proper nutrition go hand in hand. To fuel your workouts and optimise recovery:
- Prioritise protein: protein is essential for muscle repair and growth. Incorporate lean meats, fish, eggs, or plant-based sources like beans and tofu, aim for 0.5 - 1 gram of protein per kg of bodyweight. Supplements like eveo PURE Marine Collagen can give a protein boost and Women’s THRIVE provide additional nutrients to support muscle recovery and overall wellness.
- Stay hydrated: proper hydration supports performance and recovery.
- Time your meals: eat a balanced meal or snack with protein and carbs within 1-2 hours after training to replenish energy and support muscle repair.
The mental benefits of strength training
Strength training isn’t just about physical changes—it also has profound effects on mental health. Studies show that resistance training can reduce symptoms of anxiety and depression, improve self-esteem, and enhance cognitive function. The sense of accomplishment you feel after hitting a new personal best or mastering a challenging exercise can carry over into other areas of your life, boosting confidence and resilience.
Strength training for long-term health
Strength training is a long-term investment in your health. It helps you maintain mobility and vitality as you age, prevents chronic conditions like diabetes and arthritis, and improves overall quality of life. Even just a few sessions per week can have a transformative impact on your body and mind.
Strength training is one of the most effective ways for women to take control of their health and wellness. It’s not just about looking good—it’s about feeling strong, confident, and capable in your daily life. Whether you’re lifting dumbbells at the gym or doing bodyweight exercises at home, the benefits are undeniable.
So why wait? Start your strength training journey today and unlock the full potential of your body and mind!