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Exercise is well known to have positive effects on both physical and mental health. According to research, strength training is particularly advantageous for women in different ways and doesn’t require them to lift large weights like bodybuilders.

Women can engage in strength training by employing resistance bands, dumbbells, or other weights in addition to their own body weight. Women can become stronger, leaner, and healthier at any age by including resistance training into their exercise routine, as lean muscle mass decreases with age.

The benefits of strength training for women

“There are many ways in which strength training can enhance a woman’s general health,” explains Emily Hill Bowman, MD, an adult primary care physician at Nebraska Medicine. “Besides the many health benefits, women can also lessen their risk for conditions unique to them such as osteoporosis after menopause and pregnancy complications like gestational diabetes, preeclampsia and postpartum depression.”

Women over 50 now have an 18% prevalence of osteoporosis. Between 25% and 45% of women over the age of 20 and more than 40% of women over the age of 60 experience urinary incontinence. About one in five female deaths in the US are attributable to heart disease, which is the leading cause of death for women. Nowadays, 6.2% of women aged 20 and above, or 1 in 16, suffer from coronary heart disease.

These numbers can be improved and strength training can have an impact.

Strength training has several advantages, such as a lower chance of:.

  • Heart issues, such as hypertension, hypercholesterolemia, and stroke
  • Blood sugar regulation and diabetes
  • Growing older and developing dementia, particularly Alzheimer’s disease
  • certain malignancies brought on by keeping a healthy weight
  • Osteoporosis and bone weakening, especially after menopause
  • Menopausal hot flushes
  • Typical urinary problems
  • Fall-related injuries

Women gain additional advantages from strength training by:

  • Control weight and speed up metabolism
  • improve your quality of life and assist you in keeping your freedom as you become older
  • Handle long-term ailments like back pain or arthritis
  • Improve mental well-being and hone cognitive abilities
  • Boost the quality of your sleep
  • Pain relief, better posture, and balance


Women with diastasis recti and pelvic floor problems can benefit from strength training.

According to Dr. Hill Bowman, “a woman’s pelvic floor muscles can weaken and cause problematic symptoms over time.” “Promoting pelvic floor strength can assist with vaginal problems, bowel movement disorders, and urine incontinence or leakage. Visiting a pelvic floor physical therapist might be beneficial as they can provide guidance on which muscles to isolate and how to strengthen them.

Diastasis recti, a condition where the abdominal muscles stretch during pregnancy and after delivery and split and pull apart, can happen to some women. Resistance training and strength training can help tighten the impacted muscles and strengthen the pelvic floor. Work with a physical therapist or fitness expert who has experience with diastasis recti because some workouts might exacerbate the disease.

How to get started: 5 tips to set yourself up for success

The American Heart Association suggests doing cardiovascular exercise for two and a half hours per week in addition to strength training twice a week.

Dr. Hill Bowman says that starting an exercise regimen is never too late. “Any age is a good time to start strength training since the muscles you develop today will benefit you in the future. Increase gradually at first. Starting with low-impact exercises like yoga, pilates, or walking is a terrific approach to gain muscle. To ensure you stick with it, it’s important to pick activities you enjoy doing alone or with companions.”

Depending on your present health, begin by incorporating strength and resistance training into your program once or twice a week. After you begin, gradually advance toward this objective:

  • Strength exercise for 15 to 30 minutes two days a week
  • 75 minutes of intense cardiovascular or aerobic exercise each week, or 2.5 hours of moderate intensity exercise,

Ensure your success and have fun while doing it.

You can move your body in whatever way that makes you happy. You don’t have to stick to a fitness regimen you detest or walk on a treadmill. Take a trip outside, enroll in a dance class, subscribe to an online fitness program, or start fun activities with friends.

Assist yourself by:

  • Schedule it and make a commitment to it.
  • Notifying your loved ones to ensure responsibility.
  • Organizing things the day before will ensure that you’re prepared to leave when the moment comes.
  • Utilizing a tracking application to monitor your progress
  • To stay motivated, think about working out with a friend or a group.

Dr. Hill Bowman says, “Listen to your body as you exercise.” “Begin more slowly and with less vigor. There’s always more to come. You run the danger of getting hurt if you push too hard or don’t use good form. Pay attention to your body, and take it slowly if something aches. Restart gradually to regain your stamina.”

These days, there are countless possibilities for fitness.

While fitness centers and gyms are fantastic, there are plenty of free outdoor and indoor workout options that you can do without having to pay for or travel to. Step outside and begin walking; as you gain strength, gradually increase the weight. Look for free online yoga instruction, locate a fitness app or online membership for exercises you like, or look through free fitness videos for direction.

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