Sheridan Murray, Publications Coordinator

In March of 2022, I stepped into the gym for the first time. I wasn’t sure what my goals were – I just knew I wanted to feel stronger, be healthier, and have more energy. I have now been lifting weights consistently for two and a half years and am passionate about the benefits of strength training for women of all ages.

Unfortunately, women have long been dissuaded from weightlifting, as it was historically considered a masculine activity that was counterintuitive to their physique goals. In recent years, however, more women have embraced the power of weightlifting to help them reach their goals and benefit their overall health and well-being. As we continue to move toward making strength training a more inclusive pastime, it’s important to dispel myths and highlight the benefits for women of all ages and abilities to build muscle for their health and quality of life.

The most prevalent myth around strength training for women is the idea that it will make them “bulk up,” causing them to look masculine or “too muscular.” Not only is this mindset extremely harmful, but it’s also unrealistic. The process of building muscle takes a lot of effort and time. It’s gradual, sometimes frustratingly so! For this reason, there’s always the option to change direction if women find themselves building muscle to a degree they dislike. However, the “leaned-out” physique most women desire actually comes from burning body fat and building muscle!

In addition to aesthetic benefits associated with losing body fat and building muscle mass, weightlifting offers a plethora of health benefits for women.

According to the National Academy of Sports Medicine, building muscle can significantly help improve and protect bone mineral density. This is critically important for women as they age due to the risk of developing osteoporosis, a disease that causes bones to become weak and brittle. If bones are brittle, a fall or even mild bone stress can cause serious bone fractures. The National Osteoporosis Foundation estimates that half of all women over the age of 50 will eventually develop osteoporosis and that 80% of Americans with osteoporosis are women.

Weightlifting helps place stress on the bones and activates bone-forming cells, ensuring they can form new bone tissue and remain strong. Weightlifting also leads to improved balance, which helps reduce the risk of falls, while strong bones can mitigate the risk of injury if a fall does occur.

Other health benefits include a significantly reduced risk of type 2 diabetes and heart disease, better sleep, pain reduction, improved blood flow, reduced inflammation, more endurance for sports and daily life, and more energy, as well as improved self-image and overall mental wellness. Strength training also helps women increase their resting metabolic rate (RMR), which is responsible for 60-70% of the total energy expelled during the day. A higher RMR leads to additional fat burning while at rest, which can aid in the maintenance of a leaner physique.In order to live long, healthy lives, all women should lift weights – and it’s never too late to start! Strength training for women provides benefits at every stage of life. If you are interested in incorporating strength training into your life, consult with your health care provider before you begin and start slowly with an emphasis on proper technique to avoid injury. Give weightlifting a try and experience the mental and physical benefits for yourself!