Strength training offers incredible benefits for women of all ages, yet myths like “I don’t want to get bulky” often hold them back. Strength training should be a part of every woman’s fitness routine and following are some reasons why.

Why Women Need Strength Training

1. Improves Bone Density

Strength training applies stress to bones through resistance, stimulating the formation of new bone tissue. This process increases bone density, reducing the risk of osteoporosis—a condition that disproportionately affects women as they age. Regular strength training also strengthens the muscles surrounding bones, improving balance and stability to prevent falls and fractures.

2. Supports Weight Management

Strength training builds muscle, increasing your resting metabolic rate to burn more calories even at rest up to 48 hours after your training session. Add strength training to a healthful diet and to stay lean and strong.

3. Strengthens Mental Health

Exercise releases endorphins, combating stress and boosting self-esteem. Achieving personal bests fosters confidence and empowerment. There is something about lifting heavy things that helps you feel you can conquer anything.  

4. Helps Us Age Gracefully

Strength training slows muscle loss, reducing the risk of falls and fractures, and helps maintain independence as we age. It is amazing to not “feel your age” and it’s always a boost when folks think you are younger.   

Debunking Myths

“Lifting weights will make me bulky.”

Women produce less testosterone than men, making bulky muscles unlikely. Strength training creates a toned, lean physique. Find more information on myths about women and weightlifting.

“It’s dangerous.”

When done with proper form and progression, strength training is safe and highly beneficial.

Getting Started

1. Start Small: Use bodyweight exercises or light weights to learn proper form.
2. Be Consistent: Aim for at least 2-3 sessions per week for noticeable improvements.
3. Work with a Professional: A trainer can tailor a program to your goals and ensure safety.

At BOCO Fit Rage, we’ve seen women transform their lives through strength training, gaining energy, confidence, and the ability to take on daily challenges with ease.

Strength training is for everyone. At BOCO Fit Rage, we offer a supportive, judgment-free environment where you can learn and grow. Join us for a free week trial  to see if it’s a good fit.

Here are some resources if you would like to explore further:

1. Bone Density and Osteoporosis

   • National Osteoporosis Foundation: www.nof.org
   • Wolff’s Law and Bone Remodeling: Wolff, J. The Law of Bone Transformation (1986)

2. Metabolism and Weight Management

   • Westcott, W.L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports.
   • Mayo Clinic: Strength training: How it helps with weight loss. www.mayoclinic.org

3. Mental Health Benefits

   • Harvard Health Publishing: Exercise is an all-natural treatment to fight depression. www.health.harvard.edu
   • American Psychological Association: The Exercise Effect. www.apa.org

4. Aging and Sarcopenia

   • Centers for Disease Control and Prevention (CDC): Physical Activity and Older Adults. www.cdc.gov
   • Janssen, I., Heymsfield, S.B., & Ross, R. (2002). Low Relative Skeletal Muscle Mass (Sarcopenia) in Older Persons Is Associated with Functional Impairment and Physical Disability. Journal of the American Geriatrics Society.

5. Common Myths about Strength Training

   • Women’s Health Magazine: Debunking Myths about Women and Weightlifting.
   • ACSM (American College of Sports Medicine): Strength Training Guidelines for Women.