Why Women Need to Strength Train: Building Strength for Health and Longevity
Today, 3/8/25 is International Women's Day. So we wanted to hype up and focus on our ladies. Women need to strength train and we'll tell you why:
Strength training is commonly underestimated and avoided by women due to misconceptions and outdated fitness myths. Many fear that lifting weights will make them appear "too bulky," but the reality is quite the opposite. Strength training is one of the most powerful tools women can use to enhance their health, improve longevity, and promote overall well-being. Resistance training supports hormone balance, mental health, metabolic efficiency, and injury prevention, making it an essential component of health.
HORMONE REGULATION AND STRENGTH TRAINING.
In women particularly, hormones play a crucial role in an overall health, influencing everything from energy levels to reproductive function and in post-menopause. Strength training has been shown to positively impact hormone balances of estrogen, progesterone and testosterone due to their impact on the hormone regulatory system, aka the endocrine system. Resistance exercises can help regulate menstrual cycles, ease symptoms of perimenopause and menopause, and support optimal metabolic and bone function across a lifespan.
Research demonstrates that strength training can improve insulin sensitivity, thus contributing to reducing the risk of insulin resistance and impacting conditions like polycystic ovary syndrome (PCOS). By enhancing glucose metabolism, resistance training lowers the likelihood of developing type 2 diabetes and supports sustained energy levels throughout the day.
MENTAL HEALTH BENEFITS: STRENGTH FOR MIND AND BODY.
The benefits of strength training extend far beyond the physical body—it has been shown time and time again that it has a huge impact on mental health and brain function. Engaging in resistance exercises has been linked to reduced symptoms of anxiety, depression, and stress (which hey ladies, impacts your cortisol levels). Strength training stimulates the release of endorphins, which act as natural mood elevators, helping to combat daily stressors and enhance emotional well-being.
Additionally, research supports that regular strength training can improve cognitive function and serve as neuro-protective in reducing the risk of neurodegenerative conditions, such as Alzheimer's disease. This connection between exercise and brain health further emphasizes the importance of resistance training in a comprehensive wellness strategy, especially to maintain your health across a lifespan.
METABOLIC HEALTH AND LONGEVITY.
Did you know your muscle tissue is metabolically active? The more muscle mass a person has, the more calories they can burn at rest. Strength training increases muscle mass (hypertrophy), leading to a higher metabolic rate and improved muscle tissue quality. Unlike cardio-based exercise alone, resistance training ensures that muscle is preserved or improved and utilized for important functions aiding in metabolism and aesthetics, helping women maintain a healthy body composition over time and for women to achieve the strength and “look” they often wish that their cardio counterparts would give them.
Incorporating strength training into a routine also decreases the risk of chronic diseases, such as cardiovascular disease and diabetes. Did you know that CV and DM are two of the leading causes of mortality and they’re able to be improved with modifiable lifestyle changes?? Additionally, maintaining muscle mass is crucial for aging well (thing wellness span vs lifespan)—strong muscles contribute to better mobility, fall prevention, and independence later in life.
BUILDING HEALTHY MUSCLE QUALITY NOT JUST SIZE.
One of the biggest misconceptions about strength training is that it only focuses on increasing muscle size. However, the primary goal should be improving muscle quality, function, and resilience. Functional strength training enhances movement patterns, improves posture, and strengthens the body in ways that support daily activities and athletic performance.
Progressive overload—the gradual increase of resistance over time—is key to developing strong, durable muscles. Coupled with proper recovery and mobility work, strength training reduces injury risk, enhances joint stability, and promotes long-term musculoskeletal health.
HOW DOES THIS RELATE TO PHYSICAL THERAPY? A Physical Therapist Can Guide Strength Training Safely and Effectively.
The right physical therapist is an invaluable resource for women looking to begin or refine their strength training journey. PTs are trained to assess movement patterns, mobility restrictions, and strength deficits, ensuring that exercises are performed with proper technique and efficiency. They have education and knowledge based in physiology, pathophysiology, kinesiology, strength training, chronic pain and chronic disease management and further niched specialities depending on the practitioner.
By working with a physical therapist, women can receive personalized strength training programs tailored to their individual goals, fitness levels, and any pre-existing conditions. PTs also emphasize injury prevention strategies, helping women build strength safely while optimizing long-term musculoskeletal health. #girlpower!
START TODAY.
Strength training is not just about building muscle—it’s about building a healthier, more resilient body that supports overall well-being. From hormone balance to mental clarity, metabolic health, and injury prevention, the benefits of strength training for women are undeniable.
If you’re ready to incorporate strength training into your routine, consider consulting with a qualified physical therapist (like us!) who can guide you through safe and effective exercises tailored to your needs. Take the first step toward a stronger, healthier future today, it’s never too late.
