If you’re a woman who primarily focuses on cardio or believes spending hours on the step mill or pounding the pavement is the best way to achieve your weight-loss goals, you are going to want to take a moment to read this article because it’s time to reevaluate your approach to fitness.
We aren’t saying you should stop doing cardio, but if you aren’t prioritizing strength training, you are missing out on endless benefits, including the fastest and most effective ways to lose body fat, improve your metabolism, and change the shape of your body.
Read on to discover what strength training is, why it’s essential for women, and why it should almost always take precedence over cardio. We’ll also debunk common myths about women and weights, address challenges you may face when strength training, and share the most effective exercises to incorporate into your fitness routine.
What is Strength Training?
Many women think strength training is limited to lifting free weights or using gym equipment.
In reality, strength training is any exercise or activity that challenges your muscles to work harder than usual. Lifting weights and using gym equipment are common ways to strength train, but you can also use resistance bands or even your own body weight to build strength.
While a key purpose of strength training is to do as the name states (gain strength), strength training is about much more than building muscle and getting stronger. Resistance training has a host of other benefits.
In fact, strength training tends to outperform cardio alone in almost every health scenario.
Want to lose body fat? Strength train!
Want to improve your metabolism? Strength train!
Want to have a healthy heart? Strength train!
Want to lower your risk of dementia? Strength train!
Want to live longer? Strength train!
There is a growing body of evidence showing that strength training is superior to cardio for overall health benefits, especially when it comes to losing body fat and controlling blood sugar.
Strength training is proving to be just as beneficial for heart health as cardio. While cardio is well known for its cardiovascular benefits, a recent study published in the European Heart Journal found that combining cardio with strength training is the most effective approach for reducing all four major risk factors for cardiovascular disease.
Why Women Should Focus on Strength Training
The benefits of strength training aren’t exclusive to men. Strength training is one of the most important things anyone, regardless of gender, can do to get stronger, improve the shape of their body, lose body fat, and improve their overall health and well-being.
Whether you’re just getting started or have been working out for years, adding strength training to your workout routine offers countless benefits, including some you might have never considered.
Boosts Your Metabolism
One of the most underrated benefits of strength training is its ability to improve metabolism. When you lift weights, you build muscle, which is more metabolically active than fat. This is just a fancy way of saying that the more muscle you have, the more calories your body will burn 24/7—yes, even when you’re sitting on the couch or sleeping.
This around-the-clock metabolism boost is thanks to excess post-exercise oxygen consumption (EPOC). After strength training, your body enters a unique recovery phase, where it continues to burn calories as it repairs and rebuilds muscle.
This benefit is exclusive to strength training, which is why lifting weights is crucial if you want a faster or healthier metabolism.
Helps You Lose Body Fat
The metabolism boost mentioned above will help you lose body fat, but there are other ways strength training can help you get rid of stubborn body fat.
As you gain muscle, your body becomes more efficient at burning fat for energy, especially when combined with proper nutrition. Strength training also helps promote hormonal changes that favor fat loss, such as improved insulin sensitivity.
Additionally, strength training has been shown to improve blood sugar levels, which is a crucial factor for anyone trying to lose weight.
Tones and Defines Muscles
If you are trying to lose weight, you don’t want to just be a smaller version of yourself. You want to change the shape and tone of your body, and that can only be achieved through strength training to build muscle.
In the next section, we will debunk the myth that lifting weights makes women “bulky.” But we’ll go ahead and tell you—this is not something you need to worry about!!
Strength training helps you build lean muscle, which gives your body that firm, sculpted, toned, defined look you want to achieve.
Strengthens Bones
As we age, our bone density naturally decreases, especially after menopause. This increases the risk of fractures and osteoporosis. Studies have shown that lifting weights not only preserves bone density but also increases it.
When you lift weights, the stress you place on your bones stimulates bone growth, making them stronger and more resilient.
Lowers Risk of Injury
Strength training doesn’t just make you stronger—it makes your entire body more resilient.
By building up the muscles around your joints, you’re providing extra support and protection. This is especially important for women, as their structural differences make them more prone to joint-related issues, like knee problems.
Lifting weights can help prevent injury by improving balance, coordination, and overall body mechanics. This makes everyday movements—whether picking up your kids or carrying groceries easier and safer.
Reduces the Risk of Premature Death
Strength training triggers various bodily responses that help protect against chronic diseases.
Research shows that engaging in strength training can lower the risk of premature death from all causes, including heart disease, diabetes, and cancer, by 10% to 17%.
If you want to live longer, one of the best things you can do is strength train.
Provides Stress Relief and Supports Mental Health
The mental benefits of strength training are just as powerful as the physical ones. Lifting weights helps reduce stress by lowering cortisol levels, the hormone associated with stress.
Many women find that lifting helps them feel more focused, grounded, and emotionally balanced. Strength training can also improve sleep quality, which is essential for mental and emotional well-being.
Reduces the Risk of Dementia
Strength training, particularly having more leg strength, could lower your risk of dementia. Studies show that strength training (and having strong legs in particular) can effectively slow or even stop degeneration in brain regions highly susceptible to Alzheimer’s disease.
Builds Confidence
Strength training is about so much more than just looking good. It’s about feeling strong and confident. Each time you lift weights or push yourself to complete that last set, you’re proving to yourself that you can do hard things.
Watching yourself get stronger is a huge confidence boost that can significantly boost confidence across various aspects of life.
Myths About Women and Weights
When it comes to strength training, there are a lot of misconceptions that can make women want to neglect lifting weights, or make the process seem intimidating.
Let’s set the record straight by debunking some of the most common myths about women and weights and revealing the truths behind them.
MYTH #1: Strength Training Makes Women Bulky
TRUTH: Lifting weights helps women develop lean, toned muscles, but it should not make you bulky. Women’s bodies naturally build lean, strong muscles that add shape, not bulk.
For starters, women don’t have the same testosterone levels as men, which is the primary hormone responsible for significant muscle growth.
Additionally, building muscle takes time. It takes years of strength training in a very specific way to pack on POUNDS of muscle that will make you anywhere near “bulky.”
MYTH #2: Women Should Focus on Cardio to Lose Weight
TRUTH: While cardio is great for heart health and burns calories during exercise, strength training is a key component for fat loss in women.
Lifting weights builds lean muscle, which boosts metabolism and helps you burn more calories throughout the day—even when you’re resting.
Pairing cardio with strength training is the most effective way for women to shed fat and maintain a healthy weight.
MYTH #3: Strength Training Isn’t Safe for Women
TRUTH: Strength training is not only safe for women; it’s recommended. Lifting weights helps women build strength, improve bone density, and enhance overall health.
Research shows that strength training can benefit women of all ages and phases of life.
MYTH #4: Women Should Avoid Lifting Heavy
TRUTH: While starting with lighter weights and maintaining proper form is important, women should challenge their muscles with heavier weights just like men do. To determine when to stop increasing the weight, you’ll need to consider your fitness and aesthetic goals.
Unless you are trying to build a lot of muscle and strength, a good rule of thumb is to stop increasing weight when you can perform your target reps comfortably and maintain proper form but still feel challenged by the last few reps.
MYTH #5: Women Shouldn’t Lift Weights Because They’ll Get Injured
TRUTH: Strength training with proper form is safe for women and actually reduces the risk of injury. Lifting weights strengthens muscles, bones, and connective tissues, protecting the joints and improving stability.
MYTH #6: Women Over 50 Are Too Old to Start Lifting Weights
TRUTH: It’s never too late for women to begin strength training. In fact, starting a weightlifting routine after 50 can help counteract age-related muscle loss and improve bone density, which is especially important for women as they approach menopause.
Lifting weights can also improve balance, reduce the risk of falls, and enhance overall quality of life well into older age.
MYTH #7: Pregnant Women Should Not Lift Weights
If you are pregnant, you should always consult your doctor about what is and isn’t safe for your circumstances. That said, for women with uncomplicated pregnancies, strength training is not only safe—it’s beneficial.
Many experts agree that strength training can support a healthier pregnancy and make labor easier. Additionally, it can aid in postpartum recovery, potentially leading to faster weight loss after childbirth and better overall fitness.
Common Challenges Women Face When Strength Training
Challenges come with any form of exercise. However, there are specific challenges you might face when you strength train that aren’t as common if you are only doing cardio.
Here are some of the most common roadblocks we see women run into when strength training:
Seeing the Number on the Scale Go Up
Many women experience an increase in scale weight when they start strength training and freak out. This can be discouraging, especially if you are focused solely on the scale instead of other signs of progress, such as how your clothes fit, energy levels, and overall strength.
These factors are much better indicators of progress and overall health. If you start strength training and the number on the scale doesn’t budge or goes up, it is important to know that this is most likely due to muscle gain, not fat!
Fear of Bulking Up
A common misconception is that strength training will lead to a bulky physique. Strength training will not make you look like a man. With the proper training and nutrition, it can help create a toned and lean appearance.
Lack of Confidence in the Gym
Some women may feel intimidated or out of place in a gym environment, particularly when it comes to weightlifting equipment. This can discourage them from trying new exercises or sticking to a routine. Don’t let the weight room intimidate you. Remember, everyone there was once a beginner!
Slow Results
Building lean muscle doesn’t happen overnight. It takes time and consistency. It’s common for women to become frustrated and believe their resistance training efforts aren’t working if they don’t see immediate improvements in strength or muscle definition.
Everybody is different, but for most women, it takes time to see significant changes. Have patience… it will pay off!
Plateaus in Progress
After initial lean muscle gains, some women may hit a plateau where they stop seeing improvements in tone or strength, which can be frustrating and discouraging.
Most of the time, you don’t need to gain more muscle, you simply need to maintain the muscle you have developed and lose more body fat to see the muscle you’ve worked hard to build.
This requires a strategy that typically includes a diet that creates a calorie deficit, and cardio added strategically so that you lose body fat and not the muscle you’ve worked hard to build.
To learn more about how you might want to structure your nutrition for muscle gain, read “Nutrition for Muscle Gain: What to Eat Before and After Workouts.”
Limited Knowledge About Proper Form
Many women have never been shown how to lift weights properly. If you are resistance training without proper form, this can result in injuries and limit the effectiveness of the workout.
Don’t walk into strength training blind. Get online and research the proper form for the exercises you plan to do. There are endless free resources at your fingertips. Also, don’t be afraid to ask for help. Most gyms have staff that would be more than happy to assist you.
If you feel like you need a little more help or are still unsure if you are performing exercises correctly, it is probably worth investing in a personal trainer to help you get started.
Balancing Strength Training with Other Commitments
Women live hectic lives and often struggle to find time to get to the gym, especially with busy
schedules that include work, family, and social obligations.
If you are currently doing cardio or cardio fitness classes and aren’t sure how you will add in more time for strength training, our advice is to prioritize strength training over cardio.
That’s right… if you must choose between one or the other, we would almost always encourage you to pick strength training. However, a better approach would be to cut the time of your cardio sessions in half and use the rest of your gym time for strength training.
There are also ways to incorporate cardio into your strength training regime. Some examples would be circuit training, where little to no rest is performed between exercises and sets, or performing plyometrics in between strength training sets.
For more tips on maximizing gym time, read “Maximizing Gym Time: Strategies for Efficient Workouts.“
Essential Strength Training Exercises for Women
The strength exercises women should do are similar to the ones that guys should perform. There are basic exercises that work best regardless of gender or fitness level.
The difference is the amount of weight you lift and possibly the number of sets and/or reps performed. Women might also want to utilize exercise modifications for some exercises, such as deadlifts, squats, pull-ups, and push-ups.
Don’t overcomplicate things, especially in the beginning. It can be tempting to want to try all the fancy moves your favorite fitness influencer posts, but there is no need for that.
There are essential upper and lower body exercises that have stood the test of time for a good reason… they work!
Upper Body Strength Training Essentials
Chest
- Bench Press (Many females prefer using dumbbells over barbells for more controlled movement.)
- Push-Ups (Modify by starting on your knees or using an elevated surface. As you progress, move to full push-ups.)
Shoulders
- Overhead Press
- Lateral Raises
- Front Raises
Biceps
- Standing Bicep Curls (Most women prefer using dumbbells over a barbell)
- Dumbbell Preacher Curls
- Hammer Curls
Triceps
- Tricep Dips (If using a bench or chair, you can modify by bending your knees.)
- Overhead Tricep Extensions
- Rope Tricep Pushdowns
Back
- Pull-Ups (If you cannot do a full pull-up yet, try using an assisted pull-up machine or resistance bands for support.)
- Bent-Over Rows (You can use a barbell; however, many women prefer dumbbells.)
- Lat Pulldowns
Abs/Core
- Planks
- Leg Raises
- Crunches/Sit-Ups
- Russian Twists
Lower Body Strength Training Essentials
Quads
- Squats (Many women feel more confident using dumbbells rather than a squat rack.)
- Leg Press
- Leg Extensions
Hamstrings
- Deadlifts (If a barbell feels too heavy or awkward, try Romanian or Sumo deadlifts using dumbbells.)
- Leg Curls (lying, sitting, or standing)
- Walking Lunges (This exercise actually works the quads, hamstrings, and glutes. You can modify them by doing stationary lunges instead of walking.)
Glutes
- Hip Thrusts
- Glute Kickbacks
- Hip Abduction
Calves
- Calf Raises (seated or standing)
How to Create a Balanced Strength Training Routine
As we mentioned earlier, cardio is important, but if your time is limited and you have to choose between cardio and strength training— our vote is to prioritize working out with resistance over cardio alone since the benefits of strength training typically outweigh those of cardio alone.
How you create a balanced strength training routine ultimately depends on how many days you can commit to exercise.
For example, if you can only commit to the gym three days a week, consider circuit-style full-body training sessions. You could even throw in some cardio in between sets.
This might look something like this:
- Full Body
- Rest
- Full Body
- Rest
- Full Body
- Rest
- Rest
You can adjust your training days to fit your schedule. However, if you are doing full-body training, it is best to take at least one rest day between training days.
If you have 4-6 days to hit the gym, you have more flexibility. You could do an upper and lower training split, where you hit your entire upper body one day and your lower body the next day, take a day or two of rest, or do cardio, and then repeat.
An example would be:
- Upper Body
- Cardio or Rest
- Lower Body
- Cardio or Rest
- Upper Body
- Lower Body
- Cardio or Rest
You could also do a body part training split where you train specific body parts each time you hit the gym. There are many ways to do a body party split.
One of the most common is:
- Back/Biceps
- Chest/Triceps
- Cardio Only or Rest Day
- Shoulders/Abs
- Legs
- Cardio Only or Rest Day
- Cardio Only or Rest Day
Whatever training routine you choose, always make it your goal to train smarter, not necessarily harder. To learn more about the train smart philosophy, read “Maximizing Gym Time: Strategies
Conclusion
Strength training is not only for men. Women need to strength train just as much as men do. Unfortunately, there are a lot of misconceptions surrounding strength training that discourage women from resistance training.
We hope this article provided some empowering fitness tips and helped you better understand the importance of strength training.
If you’re looking for a gym to begin your strength training regimen, stop by our 24/7 facility in Stuart, FL to claim your free day pass! We’d love to have you join the REVIVE gym family!
