Benefits of strength training for women

Strength training is gaining popularity among women, and this trainer says it’s about time! As an activity that improves fitness, several aspects of long-term health, and makes you look better all at once; the more people participating, the better! 


We all know you can get toned arms and a flatter stomach through exercise, but there’s way more than just that. Here’s a short list of benefits that come with following a strength training program:

Being stronger is good for your health!

Strength isn’t just about lifting heavy stuff, looking cool, and getting bigger muscles. Strong does not mean “big” either, but that’s a topic for another day. A stronger body is more durable, less likely to get injured, better equipped to handle daily life, and keeps you going longer. 

Looking and feeling your best is one of the main reasons people start a fitness program, but health becomes a consideration as we age. Bone density and maintaining lean muscle are important for health, especially as we age. This is especially important, as women are more likely to be affected by bone density issues than men. 

Research shows that strength training is a simple, effective way to fight off age-related conditions like osteoporosis and sarcopenia and maintain your quality of life!

Increased bone density is a potential benefit of any weight-bearing activity (like walking or running) but strength training is especially good for improving it. You can easily add resistance to an exercise, change the direction of movement, target specific areas, and add more reps to provide a new “challenge” for your body to adapt to. More important, there’s no risk of losing lean muscle as there is with the “cardio only” approach to fitness. 

While I’m on the topic, getting stronger through strength training will improve your performance with aerobic exercise! Bridges, lunges, step ups, and other exercises for the glutes will likely lead to a stronger “push” while running or cycling. 

Move with confidence

Many of the movements common to strength training have carry over to everyday life. Practicing these exercises in a controlled environment and learning to use your muscles the right way not only makes you stronger, but less likely to get injured.

Take an exercise like the deadlift, for example. You might be intimidated or think this is something only for athletes, but let’s change the context…

Imagine you need to lift a sleeping child from the floor, move furniture, or carry stuff around the house. Want to be able to do these things easily and without worrying about injuring yourself? This is where an exercise like a deadlift comes in handy. 

As I said earlier, getting strong isn’t always about looking cool and bragging about how much weight you can lift. Learning these movements and coordinating your body to perform them correctly carries over to activities you enjoy! Sports, running, playing with your kids, and even gardening! The increased strength and fitness allows you to spend more time doing what you love and less time worrying about getting hurt. 

Long term weight management

Ever wondered how your husband, boyfriend, or son can seemingly eat whatever he wants and not gain an ounce? Men carry more muscle mass than women. This additional muscle increases your metabolism, which means you’re naturally expending more energy throughout the day no matter what you’re doing.

While your goal might not be to eat everything in sight, strength training has the potential to change your body composition, give you an athletic, toned look, and make long-term weight management easier. 

Time effectiveness

With strength training, you have several options to change to keep it effective. You can add more weight, perform different exercises, do more reps, add more sets, increase or decrease rest between sets, or move faster. While you wouldn’t want to do all at once, you can change one or two to keep your workouts effective without making them longer or adding more workouts to an already busy week. 

If you’re looking for assistance beginning a strength training program, visit JH Training for more information. You can find us online on Facebook, Instagram, and YouTube, or we’re located at 40 Main Street, 2nd Floor. Madison.

Life is better when you train.