Why Strength Training is Essential for Women
Published: 29 April, 2025 | 10'
Strength training involves subjecting the muscles to a specific resistance with the aim of increasing strength and improving performance. Although traditionally associated with men, this type of exercise is essential for the wellbeing and fitness of women.
Strength training is undoubtedly one of the best investments a woman can make to strengthen her body, balance her mind and improve her overall wellbeing.
Strength training in women
Strength training has become a key tool for women looking to improve their health and wellbeing. In this article, we will explain why this type of exercise has gained such relevance among women and how it can be beneficial for them.
Why has strength training gained popularity among women?
As mentioned earlier, strength training is not just for men, even though it has historically been associated with them. In fact, more and more studies 9 highlight its importance for the physical and mental health of women, which has driven its growing popularity among them. Therefore, it is essential to include strength exercises in their routine.
Benefits of strength training in women
Strength training offers benefits for women that go beyond simply improving physical appearance. Below are the main benefits:
Physical benefits of strength training: muscle strengthening and body tone
Strength training, for example, with weights, helps maintain fitness and muscle tone at any age, by strengthening the muscles, improving strength, muscle endurance and physical performance 5. Additionally, this type of training also contributes to improving bone density and flexibility, positively affecting overall health and quality of life.
Bone health and prevention of osteoporosis and fractures
In addition to its positive effects on musculature, physical exercise also impacts the wellbeing of our bones and joints. A study 4 on sedentary women with low oestrogen levels aimed to discover how risk factors for developing osteoporosis are modified with physical exercise. The women performed five different high-intensity strength exercises two days a week, and through biochemical analyses and X-rays, it was shown that strength training is an effective and feasible means of preserving bone density while improving muscle mass, strength and balance in postmenopausal women.
Fat metabolism
Carbohydrates and fats are the main sources of energy for our body. Strength training increases muscle mass, which raises the basal metabolic rate, meaning that more calories are “burned” at rest. The basal metabolic rate is the minimum amount of energy the body needs to survive while performing basic functions.
Although strength training does not “burn” as many calories during activity as aerobic exercise, it promotes long-term fat loss by increasing calorie expenditure after exercise and enhancing insulin activity. To optimise the catabolism of fatty acids, the best approach is to combine strength training with aerobic exercise and a proper diet.
Impact on mental health, mood, and stress reduction
Exercising regularly promotes a good mood and has a positive impact on mental health. Regarding strength training, a review of various studies 2 concluded that engaging in high-intensity physical exercise for 4 to 12 weeks three times a week has a significant effect on reducing stress levels and improving overall wellbeing.
Cardiovascular health and diabetes
Cardiovascular diseases affect the heart and blood vessels, the two main components of our cardiovascular system. According to the WHO 3, cardiovascular diseases are the leading cause of death worldwide. In this regard, statistics reveal that strength training, in individuals over 40 years old, may help reduce blood pressure by 2 to 4 points, with greater reductions in individuals with higher blood pressure 11.
On the other hand, people with diabetes are characterised by having an alteration in blood glucose levels, leading to complications affecting the nervous system. Several studies 11 on the effect of strength training in diabetic individuals have shown that it has a positive effect on blood glucose level control. The evidence is still insufficient to determine which type of training is most suitable in this area, although the importance of maintaining consistency in physical activity is highlighted.
Recommended types of strength exercises
There are different types of strength exercises recommended based on individual conditions and goals, so it is important to choose the type of training that best fits our situation.
Bodyweight exercises: squats, push-ups, planks
These exercises involve working with one’s own body weight, so it is not necessary to go to a gym to follow this training. They are more accessible exercises that can be done at home or anywhere you prefer, and are an excellent way to get introduced to the world of strength training. The main bodyweight exercises are:
- Squats work the lower body, primarily the thigh, hip and glute muscles. The exercise involves bending the legs and lowering the torso as if sitting in a chair, then returning to the starting position.
- Push-ups are one of the best ways to strengthen the upper body, especially the triceps, biceps, and pectoral muscles.
- Planks help strengthen the CORE, the abdominal muscles, lumbar muscles, pelvis, glutes, and the deep muscles of the spine.
Training with free weights: dumbbells, kettlebells
Strength training with free weights is based on the use of external loads, such as weights, dumbbells, kettlebells, medicine balls, etc., without the “imposed control” of machines.
A study 6 published in the Journal of Strength and Conditioning Research (2020), compared the effect of training with weights to training with machines. The result was that both weights and machines increase muscle mass and strength, however, those who performed training with free weights had almost double the balance compared to those doing the same exercises on a machine.
Training with gym machines: guided exercises for greater control
In contrast to training with free weights, machines allow for greater control over the movements performed. There is a wide variety of machines available to target the different muscle groups of interest, making them an excellent option for beginners. However, it is advisable to consult with a professional trainer to ensure proper technique and prevent injuries.
Functional training: resistance bands and circuit exercises
Functional training is a type of training that involves performing movements that mimic those we do in our daily lives. One of the most common functional exercises is squats, which mimic the action of sitting down. This type of training helps improve body posture, increases balance and coordination, among other benefits.
Common myths about strength training in women
There are several myths that have always been heard about strength training in women. However, to what extent are they true? Below are some of the most common myths and the evidence surrounding them.
- “Lifting weights will make you look too muscular”
The hormonal structure of women is different from that of men, due to the lower amount of testosterone they have10, it is more difficult to develop a muscular physique as is often assumed. Furthermore, to achieve a muscular physique, a long-term strength training and nutrition plan is needed. Strength training will primarily aid in having a healthy and toned body.
- “Cardio is more effective than strength training”
Cardio and strength training are exercises that can be considered complementary, meaning that one can do cardio first and then strength train, or vice versa. In terms of which type of exercise is more effective, it is important to note that cardio may be more effective for improving cardiovascular health and burning calories, while strength training is essential for increasing muscle mass and improving body composition. The effectiveness will depend on the goal being pursued.
- “Women should avoid lifting weights due to injury risks”
The risk of injury exists for both men and women; to avoid injuries, it is important to lift an appropriate weight, use the correct technique, and rest between workouts to allow muscles to recover and benefit from exercise.
Strength training in different stages of life
Women go through different stages throughout life, which involves physical and hormonal changes, so it is important to know which strength training exercises can be performed.
Adolescence and youth: muscle development and wellbeing
During adolescence and youth, the woman's body is in a phase of growth and development, which is a key period to establish exercise habits that contribute to long-term health. Strength training is essential at this stage for bone health and overall wellbeing.
Pregnancy and postnatal: safe strength exercises for these stages
You have probably heard that pregnant women cannot do strength training exercises; the truth is that this is another myth. Strength training can be beneficial during pregnancy and the postnatal stages, as long as there are no contraindications and appropriate recommendations are followed. It is also necessary to modify and adapt the exercises according to each woman's situation.
Regarding the resumption of activities after childbirth, recommendations 1 indicate that rapid resumption has no adverse effects, but a gradual return to previous activities is advised.
Is it safe to lift weights during pregnancy?
During pregnancy, if you already had a regular strength training routine, it is ideal to maintain it with the necessary adaptations, always under the guidance of a healthcare professional and a trainer. It is essential to make the appropriate adjustments to ensure safe and effective training. Additionally, it is recommended to avoid lifting too much weight, both in exercise and daily activities, prioritising moderate loads that do not involve excessive effort.
Perimenopause and menopause: prevention of bone loss and improvement of mobility
Perimenopause is the stage leading up to menopause which marks the end of menstrual cycles. Both stages are characterised by significant hormonal changes, which can lead to a variety of health problems, such as loss of bone density and an increased risk of cardiovascular diseases. Strength training, as mentioned earlier, is an effective and feasible means to preserve bone density, while also positively impacting the cardiovascular system.
How many times a week should women train strength?
The WHO recommends at least 150 minutes of physical activity weekly for adults to avoid a sedentary lifestyle and reduce stress. As for how many times a week women should train, a study conducted in 2020 7 with 26 healthy young adults suggests that training three times a week is effective for increasing muscle mass and bone density, while training five days may lead to greater increases in muscular strength. This means that to achieve results and gain strength, training should be done at least three times a week.
Common mistakes in women's strength training
- Training without a structured plan
Not following a planned training routine can leave you feeling unmotivated due to the lack of a clear goal. Furthermore, you might end up repeating the same exercises, which can become monotonous and boring. This, in turn, could lead to a loss of interest and motivation. Training in a structured manner not only provides a clear focus but also allows you to measure your progress, maintain interest, and reach your goals more effectively.
- Focusing on weight instead of technique
Lifting too much weight instead of focusing on proper technique can lead to injuries and make training ineffective. Therefore, it is essential to first learn the correct technique and then gradually increase the weight.
- Neglecting rest and recovery
Another common mistake in strength training is neglecting recovery between workouts; muscles need to rest in order to recover and gain muscle mass. It is essential to allow the body to recover properly and ensure you get enough sleep to optimise results. Resting is as important as training.
Which foods and supplements help in strength training?
Nutrition is a key element in strength training; it is essential to provide the body with the necessary nutrients for its growth and recovery.
Key macronutrients: proteins, carbohydrates and healthy fats
Providing the body with an adequate supply of the macronutrients it needs is fundamental in strength training. The intake of proteins is very important in strength training to gain muscle strength, carbohydrates provide the energy needed for training, and healthy fats are essential for the proper functioning of our cells and their metabolism.
Supporting supplements: protein powder, creatine, magnesium
There is a wide variety of supplements that can be taken to enhance performance in strength training. Below, we see the main supplements:
Protein powders
Protein is essential for muscle building and recovery after training. There are various types of protein powders, each with specific characteristics and benefits. The most common types:
- Whey protein: it is the most popular and is derived from whey of milk.
- Isolate whey protein: is a type of protein from which most carbohydrates, fats and lactose have been removed.
- Vegan protein: is a type of protein perfect for those following a vegan diet, as it comes from plant sources.
- Casein protein: is a dairy-derived protein and is digested much more slowly than whey protein.
Creatine
Creatine monohydrate is a chemical compound of three amino acids: glycine, arginine and methionine; it is a popular sports supplement used to enhance performance in strength and endurance exercises.
Creatine monohydrate is involved in the production of adenosine triphosphate (ATP), the main source of energy for muscles. When the muscle requires greater effort, ATP reserves deplete, leading to fatigue. Creatine acts as a rapid source of energy and, besides enhancing muscle performance, it contributes to muscle mass, strength, and lean mass gains.
Magnesium
Magnesium supplements can be found in various formats, with liquids presenting the best bioavailability in the intestine.
If you want to know more about physical exercise…
- Effects of menopause on women's physical and mental health
- Supplements and the health of women
- Exercises to maintain muscle mass
Content reviewed by specialists from MARNYS' Scientific Information area. This article is informative and does not substitute for the consultation of a specialist.
