Strength training for FEMALES
Why it matters, what the evidence says, and why the myths that put women off lifting are worth dropping.
Strength training remains significantly less common amongst females than males, despite evidence that females benefit from it just as much as their male peers. Here’s what the research says and why the myths around females and weights are worth dropping.
The myths
“It will make me bulky.” 1) So what? Muscle mass has a direct correlation with longevity and increased quality of life. Flex those arms. 2) To genuinely build significant muscle mass is difficult. It requires years of consistent training, smart nutrition, and in females, the hormonal environment is often not present to produce the kind of mass that most people picture. What is more likely the case, through strength training a combination of having put on muscle mass, and reduced body fat, changes body composition in ways that most people describe as exactly what they’re after.
“Cardio is better for fat loss.” Exercise for performance and health outcomes. A secondary output of increased performance is often not only of course improving performance, but also there is likely an aesthetic improvement too. Often times when there is the primary goal of fat loss, and that’s all there is, can result in someone building up a poor relationship with exercise. Exercising for your health, knowing you are improving your future self’s health span and life span. Cardio belongs in there for your heart and lungs, whilst strength training is there for your musculature; combine the two for a marriage made in heaven. And to quickly address that actual myth; they’re both pretty crap for fat loss. Nutrition is going to be your better method, so focus on that more than anything. Cardio will help nudge the needle, ever so slightly (with walking being your first port of call before you consider any higher intensity cardio if you don’t have it implemented), and strength training is there to maintain or even gain muscle, whilst in a caloric deficit. They each have their own reason to be kept in.
“It’s not for beginners.” Strength training is for anyone. The exercises are learnable at any age and fitness level.
What strength training actually does for females
Bone density. Females are significantly more susceptible to osteoporosis than males, particularly post menopause. Strength training is one of the most effective interventions for maintaining and improving bone density. The loads placed on bone during resistance training stimulate bone remodelling and increase density over time. This is not a minor benefit. It’s a meaningful reduction in fracture risk as you age.
Muscle mass and metabolism. Females lose muscle mass with age, sarcopenia, in the same way males do, and the consequences are similar: reduced metabolic rate, increased fat storage, reduced functional capacity. Strength training preserves and builds muscle mass throughout life, countering these effects directly.
Hormonal health. Strength training has been shown to improve insulin sensitivity, support healthy hormone regulation, and reduce symptoms associated with PCOS. The evidence in this area is growing.
Menopause. The hormonal changes of menopause are associated with a change in location of fat storage, particularly around the abdomen, reduced muscle mass, and reduced bone density. Strength training will help with all three. There’s also evidence of benefits for mood, sleep, and cognitive function.
Mental health. The evidence for strength training’s positive effects on depression and anxiety is strong and growing. Many females who start lifting for physical reasons report that the mental health benefits are what keep them coming back.
Strength and independence. This might be the most underrated benefit. Being physically strong makes everyday life easier: carrying, lifting, climbing, recovering from falls. Maintaining that capacity into older age has significant implications for independence and quality of life.
Where to start
The best way to start strength training is us at Dynamo. We write a programme appropriate to your goals, your abilities, your preferences, it is a collaborative assignment. We ensure you’re learning everything correctly from the beginning.
At Dynamo, we work with females at all stages, from those who have never lifted before to experienced lifters who want structured coaching. Our sessions are small, coached, and designed around you as an individual.