8 Strength Training Benefits Every Woman Should Know

Strength training offers far more than just aesthetic benefits—it’s a powerful tool that can enhance every aspect of a woman’s health and well-being. Here’s why you, as a woman, should consider incorporating strength training into your fitness routine.

Benefit #1: Maintaining Muscle Tissue
From the time you enter your 30s, your body’s growth hormone levels start to decline, which could mean losing about 8-10% of your muscle mass every decade. This loss is significant because muscle plays a crucial role in maintaining a robust metabolism. By adopting a routine of strength training twice a week, you can reduce this loss to just 1-2% per decade. This preservation of muscle mass is essential for keeping a high metabolic rate through your 30s and beyond, helping you maintain energy and vitality as you age.

Benefit #2: Increased Strength
For women, gaining strength through regular training can make daily tasks much easier and less straining. After beginning strength training, you’ll likely find that lifting groceries, children, or other everyday loads becomes a breeze. This empowerment can significantly enhance your independence and quality of life, allowing you to handle your daily activities with ease and confidence.

Benefit #3: Improved Bone Health
Women are at a higher risk of osteoporosis than men, making bone health especially crucial. Strength training is invaluable as it not only helps in muscle toning but also significantly increases bone density and strengthens the connective tissues, reducing the risk of osteoporosis and bone fractures. This benefit is essential for long-term health and maintaining an active lifestyle as you age.

Benefit #4: Controlled Body Fat
Building muscle is particularly beneficial for women because muscle burns more calories than fat. By increasing muscle mass through strength training, you’ll boost your metabolism, making it easier to maintain or achieve a healthy body weight and body composition. This can lead to better body confidence and a leaner physique.

Benefit #5: Decreased Risk of Injury
Increasing muscle strength not only boosts your overall power but also significantly decreases your risk of injuries. Stronger muscles mean you are less likely to suffer from falls and can recover from physical stress more quickly. This resilience is crucial for women, who often juggle multiple roles and can’t afford downtime due to injury.

Benefit #6: Boosts Energy Levels and Mood
Strength training increases endorphin levels, which can significantly elevate your mood and energy levels. Many women find that regular strength training helps combat feelings of fatigue and depression, enhancing both mental and physical well-being. As you get stronger and see physical changes, your self-esteem and body image are likely to improve, too.

Benefit #7: Maintain Flexibility and Balance
As women age, maintaining flexibility and balance becomes increasingly important to prevent falls and maintain independence. Lifting weights like dumbbells and kettlebells helps keep joints flexible and balance sharp. Strength training can reduce the risk of falls by 40%, making it a key practice for long-term mobility and safety.

Benefit #8: Adds Variety and Provides a Challenge
Strength training adds a refreshing variety to the monotonous routine of cardio workouts. With endless exercises to try, various forms of resistance to use, and multiple body parts to focus on, strength training can keep your workouts exciting and engaging. It challenges your body in ways that cardio can’t, offering a fun and rewarding way to stay fit.

Embracing strength training can transform not only your physique but also boost your overall health and wellness. Whether you’re looking to revitalize your workouts, reduce injury risks, or just feel stronger and more energetic, strength training provides a versatile and effective path. So, pick up those weights, and embark on your journey to a healthier, more empowered you. Remember, every bit of effort is worth the gains!

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.