As a PT, I focus principally on strength and conditioning for my clients with weight training being a major part of this, for the myriad of benefits it provides. But, one of the most common reactions I get is ‘but I want to tone up, not get all big with muscles popping everywhere!’ So let’s put one thing straight: if you are a woman and you weight train – you will not look like a female bodybuilder / Sarah Connor in Terminator 2 / Madonna in her crazy fitness & muscular years…that’s the 1% who complement an intense weight training regime with ultra-focused diet, massive calories and the such.
From an age perspective, it's the best exercises for over 50. But, women's weight training? Well, it's ideal for a number of reasons, both physiological and psychological. Not only is there direct corroboration between losing weight and weight training, but it contributes to improved overall health, functional strength, body composition, but also your mental well-being too. It’s scientifically backed, so this is not some whimsical hypothesis that I’ve made up to gain more female clients. So, read on and I’ll elaborate with seven key facts to support my claims.
FACT 1: it builds lean muscle mass
- Why it’s important: by and large, women have lower levels of testosterone than men - a critical aspect in the building of bulk in muscles - meaning they will not develop bulky muscles through weight training. Instead, they build lean, toned muscles
- Benefits: Increasing your muscle mass improves your metabolism, as muscle burns more calories at rest than fat – good to know
- Evidence: a study in the Journal of Strength and Conditioning Research (2016) found that resistance training increases lean body mass and resting metabolic rate, even in postmenopausal women – so, no matter your age, get lifting!
FACT 2: it enhances your bone density
- Why it’s important: due to hormonal changes (e.g., post-menopause) women are more prone to osteoporosis
- Benefits: when weight training, you place stress not just on your muscles but your bones too, stimulating them to become stronger and denser, ergo making you stronger and more resilient to injury, too
- Evidence: a systematic review in Medicine & Science in Sports & Exercise (2011) concluded that resistance (weight) training is effective in improving bone mineral density, particularly in pre- and postmenopausal women
FACT 3: it improves your body composition
· Why it’s important: well, weight training helps reduce body fat while increasing muscle mass, which, in turn, leads to a more defined physique – go, girl!
· Benefits: look in the mirror: women often see improved shape and tone, along with better weight management, which is nice
· Evidence: A study published in Obesity (2010) highlighted that combining resistance training with a healthy diet is proven to be more effective in reducing visceral fat than aerobic exercise alone
FACT 4: it enhances your strength and functional fitness
- Why it’s important: functional fitness, aka everyday tasks, such as lifting, carrying, or climbing stairs, become easier when you’re stronger. Stands to reason, right?
- Benefits: you can do stuff for longer and your improved strength reduces the risk of injury and enhances your quality of life. Nice
- Evidence: The American Journal of Physical Medicine & Rehabilitation (2019) found that resistance training improves functional movement and strength across all ages
FACT 5: it supports your hormonal health
- Why it’s important: doing resistance training regulates your hormones such as cortisol and insulin, both of which play key roles in fat storage and energy levels
- Benefits: hormonal balance reduces your stress and promotes better mood and energy – and what’s not to like about that?
- Evidence: a study in the Journal of Exercise Physiology (2014) illustrated that weight training reduced cortisol levels in women while, in turn, enhancing mood-regulating endorphins
FACT 6: it reduces your risk of chronic disease
- Why it’s important: chronic diseases like diabetes, cardiovascular disease, and arthritis as horrible as they are, are prevalent among women as they age
- Benefits: weight training improves your insulin sensitivity, lowers blood pressure, and supports your joint health, making you far less susceptible to these
- Evidence: research in the Journal of Applied Physiology (2005) determined that resistance training improves glycaemic control and also reduces the risk of Type 2 diabetes
FACT 7: it boosts your mental health - and confidence, too
- Why it’s important: exercise, especially weight training, has been proven to be linked to improved mood and reduced symptoms of anxiety and depression
- Benefits: when you’re feeling strong and capable, this translates to improved confidence and self-image – you feel like you can do anything
- Evidence: a review in Frontiers in Psychology (2020) highlighted the positive effects of strength training on mental health, citing reduced depressive symptoms and improved self-esteem
Sources and References
- Journal of Strength and Conditioning Research (2016)
- Medicine & Science in Sports & Exercise (2011)
- Obesity (2010)
- American Journal of Physical Medicine & Rehabilitation (2019)
- Journal of Exercise Physiology (2014)
- Journal of Applied Physiology (2005)
- Frontiers in Psychology (2020)
Should you wish, you can access these studies via PubMed, ResearchGate, or directly through journal publishers for further details.
So, in summary:
All the evidence supports that weight training is one of THE most beneficial forms of exercise for women. Not only does it enhance your strength, it supports your hormonal and bone health, improves body composition, and boosts mental well-being – not bad for slinging a few bits of iron about!
So, the idea that weight training isn’t suitable for women isn’t just piffle, twaddle and some old flannel, oh no. Instead, it’s one of the most empowering and effective ways to improve overall health. And science has proven it, so there.
So if you're now thinking 'I need women's gym workouts for beginners' or you're looking for a tailored plan and some accountability, then you know where to come.
Alternatively, if you'd prefer to follow a pre-set guide to get you into things, then you can always take a look at our Women's 12-week body-shaping workout plan.
