Weight training is often linked with bodybuilders, but it can benefit women at every age. It includes lifting dumbbells, using resistance bands, or doing squats and push-ups.
The benefits of weight training for women go beyond appearance: it can build strength, support healthy bones, and make daily tasks easier. You do not need heavy weights or an expensive gym to begin.
1. Increases Strength
Resistance training can help improve the strength of your muscles. Muscles will be worked when carrying shopping bags, climbing stairs, lifting children, and getting out of your chair.
The US Centers for Disease Control and Prevention (CDC) state that muscle strengthening activities can help improve your muscle mass and strength. Start with a manageable weight using correct technique and build up slowly. Bodyweight exercises and resistance bands can be used.
2. Improves Bone Health
As women age and after menopause, bone health becomes important. A review of 17 randomised trials with 690 post-menopausal women found that resistance training helped improve bone mineral density in the spine, femoral neck and total hip (2025).
However, this can vary between studies. Resistance training should be tailored to individual needs.
3. Can Help With Weight Management
Although this isn’t a rapid way to lose weight, weight training can help improve your muscle mass whilst you’re losing weight.
According to the US physical activity guidelines, muscle strengthening activities can help with maintaining muscle mass. If done alongside healthy eating, regular physical activity and enough rest, this can help provide a realistic approach to weight management.
4. Helps Improve Overall Health
Strength training shouldn’t be used instead of walking, cycling or other forms of aerobics. The World Health Organisation recommends adults do 150-300 minutes of moderate-intensity aerobics per week, or 75-150 minutes of vigorous intensity aerobics.
You should also do muscle strengthening activities that work all major muscle groups at least twice per week. Doing regular physical activity can help reduce the risk of developing conditions such as type 2 diabetes.
5. Can Help With Mental Wellbeing And Sleep
Not only can physical activity help physically, but doing one session of moderate to vigorous activity can help improve your feelings of anxiety and improve the quality of your sleep (CDC). Feeling strong and seeing improvements can make physical activity feel rewarding. This can vary between individuals. Set goals around your health and fitness.
How To Start Safely
Begin with light weights or body-weight exercises, learn the correct technique and allow muscles time to recover. Aim for at least two days of muscle-strengthening activity a week, working all major muscle groups. As WHO puts it, “Some physical activity is better than none.”
If you are pregnant, have a health condition or are unsure how to start, seek advice from a qualified health professional or trainer.
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