Experts explain why strength training is crucial for women’s health and well-being

Why Strength Training Matters for Women

Strength training has long been part of many fitness programs, yet a large number of women still avoid it. According to the 2020 National Health Interview Survey, only about 24 percent of U.S. adults meet the federal guidelines for muscle-strengthening activities, with women less likely than men to participate.

Common Misconceptions About Lifting Weights

Many women skip strength training out of fear of becoming "too bulky" or because they believe cardio alone is enough. However, experts emphasize that this is a myth. As fitness physiologist Dr. Stacy Sims explains,

"Women lack the testosterone levels needed to gain large amounts of muscle mass from typical strength training."

Physical and Mental Health Benefits

Strength training supports bone density, which becomes increasingly important as women age. It also improves posture, balance, and metabolism. Certified trainer Rachel Cosgrove highlights that resistance work can reduce the risk of osteoporosis and maintain muscle tone throughout life. Beyond physical benefits, strength training also boosts confidence and relieves stress through increased endorphin production.

Building a Sustainable Strength Routine

Experts recommend that women train major muscle groups at least two days a week, incorporating exercises like squats, deadlifts, and planks. Proper form and gradual resistance increases are key. Mixing bodyweight moves with dumbbells or resistance bands can make training accessible at home or in the gym.

“Strength training isn’t just for athletes. It’s about staying strong, mobile, and independent throughout your life,” notes exercise scientist Kelsey Wells.

Encouraging a Mindset Shift

Fitness professionals urge women to view strength training as essential self-care, not an intimidating task. Reframing it as a way to empower the body rather than change its size can make it a more sustainable habit.

Author’s summary: Experts agree that regular strength training helps women build resilience, maintain long-term health, and boost confidence without the fear of becoming bulky.

more

USA TODAY on MSN USA TODAY on MSN — 2025-11-24

More News