Many women often shy away from strength training, worried it might make them appear "too bulky." However, the truth is that strength training is crucial for women, especially as we age. As a Kinesiologist, my approach to strength training has a large focus on functional movements, aiming to enhance mobility, health, and overall longevity. Here’s why every woman, regardless of age or fitness level, should make strength training a priority throughout their fitness routine:
As we age, both muscle mass and bone density naturally decline, which increases the risk of falls, fractures, and mobility issues. According to research, women experience a significant decline in bone density after menopause due to decreased estrogen levels, making them more susceptible to conditions like osteoporosis and fractures (Cauley, 2015).
Strength training has been shown to preserve both lean muscle mass and bone health. For instance, exercises such as squats, lunges, and resistance training are particularly effective in increasing bone mineral density and reducing the risk of osteoporosis (Bemben et al., 2004). Additionally, studies have found that strength training improves the muscle-to-fat ratio and supports overall skeletal health by promoting collagen synthesis (Borer, 2013).
A diet rich in magnesium, particularly magnesium bisglycinate, further supports bone mineralization and recovery, as magnesium plays a crucial role in bone structure (Zeng et al., 2015).
Key Takeaway: Strength training isn’t just about building muscle; it helps women maintain strong bones and muscle mass, which are both essential for healthy aging.
Strength training enhances your ability to move efficiently throughout daily life. Exercises that mimic real-world movements—such as lifting, squatting, hinging, or reaching—improve flexibility, coordination, and balance. This has been proven to reduce the risk of falls, especially in older women (Cress et al., 2005).
A study by Clark et al. (2014) showed that strength training improves functional capacity in older adults, allowing them to perform tasks like carrying groceries, getting up from a chair, or climbing stairs with greater ease. As women age, maintaining functional independence is crucial for preserving quality of life.
In addition, strength training promotes joint health by improving the range of motion and strengthening stabilizing muscles around the joints. This makes everyday activities, from bending to lifting, safer and more efficient.
Key Takeaway: Strength training enhances mobility, making it easier to move through life with confidence and independence, especially as you age.
While cardio exercises are often associated with weight loss, strength training is actually crucial for building and maintaining lean muscle. Research has shown that increasing muscle mass boosts your resting metabolic rate (RMR), meaning you burn more calories even when you're not working out (Roth et al., 2004). This is important because most women do not realize that strength training, and building muscle will actually help them burn more fat/calories while at rest.
Women, especially as they age, experience a decline in muscle mass (sarcopenia), which can lower metabolism and contribute to weight gain (Baumgartner et al., 1998). Strength training can reverse this trend, supporting fat loss and improving body composition. For women going through menopause, maintaining muscle mass can also help manage hormonal fluctuations, especially in regulating insulin sensitivity and balancing blood sugar (Varela et al., 2015).
Beyond metabolism, strength training also plays a role in hormone regulation. It has been shown to help balance hormones such as cortisol and estrogen, both of which affect fat storage and muscle growth (Hackney et al., 2014).
Key Takeaway: Strength training is not only effective for building muscle, but also for boosting metabolism, supporting fat loss, and managing hormonal changes, especially during menopause. Your ideal physique is on the other side of lifting those weights ladies!
Strength training has so many positive benefits for one's mental health. Research consistently shows that physical activity, including strength training, is effective in reducing symptoms of anxiety, depression, and stress (Reed & Ones, 2006). Strength training promotes the release of endorphins—neurotransmitters that trigger feelings of happiness and relaxation.
As well, achieving strength milestones such as lifting heavier weights or performing a challenging exercise, can boost self-confidence and improve body image (Schaal et al., 2011). These feelings of accomplishment and empowerment translate into greater resilience throughout all areas of life. This can be such a great confidence boost for many women!
In addition, strength training has been linked to improvements in sleep quality and cognitive function, both of which are vital for mental well-being, particularly as women approach midlife and beyond (Buman et al., 2010).
Key Takeaway: Strength training not only helps you feel stronger physically but also improves mood, reduces anxiety, and enhances overall mental health. Who wouldn't want that?!
Regular strength training has been proven to reduce the risk of several chronic diseases, including heart disease, type 2 diabetes, and arthritis. Studies show that strength training improves cardiovascular health by lowering blood pressure, reducing LDL cholesterol, and improving overall heart function (Stewart et al., 2015).
For women, strength training is particularly effective in managing chronic conditions like osteoarthritis and metabolic syndrome. Resistance training helps improve joint function and reduce pain in individuals with arthritis (Dionne et al., 2006). Furthermore, strength training enhances insulin sensitivity, making it a key component of diabetes management (Hawley et al., 2008).
Hydration and proper electrolyte balance are also critical for optimizing strength training performance and recovery. These factors ensure that muscles function at their best and that your body stays energized and ready for future workouts (Maughan & Shirreffs, 2008).
Key Takeaway: Strength training helps prevent and manage chronic diseases by improving cardiovascular health, regulating blood sugar, reducing inflammation, and supporting joint health.
Strength training isn’t just about building muscle; it’s about becoming stronger, healthier, and more resilient throughout your daily life. Whether you're lifting weights or doing bodyweight exercises, strength training empowers you to live life to the fullest—now and in the future. When combined with proper nutrition, including supplements like magnesium for recovery and greens powder for added nutrients that you may be lacking in your diet, strength training sets women up for a vibrant, long-lasting future.
Remember: Strength training isn’t just about how you look, but how you feel, move, and thrive. Let’s train for life ladies, not just physique!
Written By: Evan Hollohan
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