The 17 Benefits of Strength Training for Women

If you’re new to strength training, what might come to mind is primarily males and muscle-bound bodybuilders grunting loudly while lifting barbells heavier than your body weight over their heads. But this pervasive stereotype of strength training is misguided in so many ways, and intimidates too many people from ever getting started.

In reality, there are so many different ways to strength train that are more inclusive and welcoming—and deliver big benefits for all types of people. In fact, the list of benefits of strength training for women is long, and it includes some surprising perks like a healthier heart, less pain, and better sleep.

Despite what you may have heard, it won’t make you “bulk up.” Building that kind of muscle takes serious commitment to a weightlifting routine and a muscle-building diet. Plus, with less testosterone than men, it’s even harder to do, according to the National Academy of Sports Medicine (NASM). In fact, strength training is more likely to make women feel empowered, confident, and stronger—inside and out!—verses bulky.

Still not convinced? Check out these 17 major benefits of strength training for females below: 

• Stronger muscles

• Increased strength and power

• Healthier heart

• Longer lifespan

• Improved body composition

• Stronger bones

• Fewer falls

• Easier pregnancies

• Greater confidence and self-esteem

• Improved depression

• Improved dementia

• Lower cancer risk

• Greater range of motion

• Easier menopause

• Better sleep

• Reduced pain

• Better posture

1. Stronger muscles

As a result of strength training, women’s muscles will become stronger, subsequently creating an appearance of more toned muscles. Strength training creates microscopic tears in your muscle fibers. As your body repairs these tears, your muscles build back bigger and stronger. Staying consistent with strength training—and progressively challenging yourself over time—will keep this process going.

This becomes increasingly more important as women age. Women naturally have lower muscle mass than men to begin with, and during the aging process, muscle mass (sarcopenia) accelerates. Strength training preserves and builds muscle mass. 

2. Increased strength and power

It follows that when your muscles get bigger and stronger, you can also do more with them. As you progress with strength training, you’ll find certain everyday tasks, like carrying groceries, shoveling snow, or lifting a squirmy toddler, get easier. 

Over time, you’ll also notice lifting your usual dumbbells feels easier—that’s when it’s time to challenge yourself with a heavier pair of weights! 

3. Healthier heart

While cardio workouts are known for their cardiovascular benefits (it’s right there in the name, after all!), women who strength train regularly are less likely to develop heart disease and generally have healthier cholesterol levels, too, according to research in the Journal of Science and Medicine in Sport. 

In fact, this effect is even stronger in women than men: Women who strength train were 30 percent less likely to die from heart disease compared to 11 percent for men, per a study in the Journal of the American College of Cardiology. 

4. Longer lifespan

The same Journal of the American College of Cardiology study also found women who strength train two to three times a week were more likely to live longer than women who weren’t physically active. The effect was once again stronger in women than men: Women had a 19 percent lower risk of dying of any cause if they lifted weights, while men who lifted had an 11 percent lower risk.

5. Improved body composition

Women tend to store more fat due to estrogen—however, regular strength training can help women with body composition by building fat-free muscle mass and reducing fat accumulation, especially when paired with cardio exercise. That’s particularly beneficial for women, because carrying excess weight can cause hormonal changes that interfere with fertility and could lead to diseases like breast cancer, according to the National Heart, Lung, and Blood Institute. 

6. Stronger bones

Regular strength training doesn’t just build muscle—it also builds bone. And keeping your bones healthy is crucial, especially as you age: Women are more likely to develop the bone-weakening condition called osteoporosis after estrogen levels dip in menopause, according to the American Academy of Orthopaedic Surgeons. Strength training increases bone density and helps slow down bone loss, reducing the risk of fractures and osteoporosis-related injuries​.

7. Fewer falls

If you already have some bone changes, it becomes even more important to prevent falls that could lead to fractures or other injuries. Balance exercises and strength-training moves are known to help lower your risk of falling, according to the National Library of Medicine.

8. Easier pregnancies

Yes, you can even strength train during pregnancy, although it’s always a good idea to check with your OB-GYN about specific workouts you’re hoping to do. Once you’ve got the green light, resistance training can help ease back pain, fatigue, and gestational diabetes, and it even makes you more likely to be able to deliver vaginally, according to research in the International Journal of Women’s Health.

9. Greater confidence and self-esteem

Research shows women (and girls) score better on measures of body image, confidence, and satisfaction with their physical activity and quality of life when they strength train.

10. Improved depression

Resistance training is also helpful for other aspects of mental health. It’s been shown to help alleviate symptoms of depression, for example, and women are more than twice as likely to experience depression than men, according to the Office on Women’s Health (OWH). Strength training has also been linked to improved mood and reduced anxiety as a result of an induced endorphin release.

11. Improved dementia

Although more research is needed, preliminary studies in animals suggest resistance training might help in preventing or slowing the progression of Alzheimer’s disease. That’s promising because more women than men develop this type of dementia, according to the Alzheimer’s Association.

12. Lower cancer risk

Physical activity of any kind is associated with a lower risk of developing certain types of cancer. But when it comes to strength training in particular, people who lift twice a week have a 31 percent lower risk of dying from cancer, according to the National Foundation for Cancer Research. Cancer is the second leading cause of death among American women, according to the Centers for Disease Control and Prevention (CDC). 

13. Greater range of motion

Many women gravitate to fitness practices like yoga and Pilates for improved mobility and flexibility. But strength training can deliver similar results to static stretching, according to research in the journal Sports Medicine.

14. Easier menopause

Some research suggests regular strength training is linked with fewer hot flashes during menopause. It’s worth noting other studies have found no effect, but considering all the other benefits above, it’s certainly worth a try!

15. Better sleep

Women are more likely than men to have trouble sleeping, according to the OWH. But regular strength training is associated with better quality sleep, according to research in Sleep Medicine Reviews.

16. Reduced pain

Women are more likely to have arthritis than men, per the CDC. But a regular resistance-training practice helps strengthen the muscles around achy joints, reducing the stress on those bones and lessening pain, according to the Arthritis Foundation.

17. Better posture

Poor posture is often due to weakness in the core and hips, according to the NASM. And that’s not just an aesthetic issue: If you’re not careful about your posture, you could experience back pain, headaches, trouble breathing, and even blood pressure changes. Strength training exercises, especially for your core, can help you stand tall, sit up straight, and avoid these aches and pains.  

How to get started with strength training for women

That’s a pretty impressive list, right? So, how do you build a strength-training routine for women? Here are a few tips to follow:

• If you have any underlying medical concerns or health conditions, it’s always a good idea to get cleared by your doctor before strength training for the first time. They might have special recommendations for exercises you should try or avoid.

• Start slowly and build up gradually. Begin with bodyweight exercises and take the time to learn proper form before you add weights or try weight machines at a gym.

• Speaking of gyms, shop around for one that makes you feel welcome. Checking out a few should give you a clear sense of their different atmospheres so you can join one that feels like a good fit for you.

• Work up to at least two strength-training sessions per week, working muscles all over your body. 

• Aim to start with 8–12 repetitions of 8–10 exercises, according to the NASM.

• As you get more comfortable with strength training, don’t forget to challenge yourself. Your workouts should feel hard (in a good way!) so you keep getting stronger and avoid plateauing.

• Consider investing in some at-home gear. Some dumbbells, kettlebells, and even a Hydrow rowing machine can round out a home gym that supports your strength-training goals. 

• Warm up before strength training with a few minutes of walking or rowing to get your heart rate up or dynamic warm-up exercises to wake up your muscles and joints.

• Know that hormonal changes throughout the menstrual cycle can make a very real difference when it comes to your energy and output. It’s normal to feel more fatigued and less productive in strength workouts during the second half of your cycle. Even if you do take it easier during that time, you can still make significant progress toward your goals, according to the ACE.

In conclusion, there are loads of benefits of strength training in general, and some specific perks unique to women. If you’re looking to protect your heart, bones, muscles, sleep, mental health, and more, check out Hydrow’s guided strength-training routines. Our extensive library of resistance workouts has something for everyone, and the instruction from our elite Athletes will help you learn and progress safely and effectively. 

Learn more about Hydrow’s strength training workouts today!