Strength Training for Women
Strength training has incredible benefits for women. While many women still shy away from the weights for fear of becoming bulky, more and more women now see the benefits of engaging in a strength training routine.
In this article, we will discuss the benefits of strength training for women, plus answer your most common questions about strength training for women.
Benefits of Strength Training for Women
Strength training has so many benefits for women.
- Build Shape
- Reduce Body Fat
- Improve Health
- Build Strong Bones
- Reduce Pain
- Live Longer
- Lessen Depression
Let’s discuss each of these benefits in more detail below.
Build Shape
Strength training can actually help you build shape and resize your physique. Instead of putting on a lot of muscle bulk, strength training can help you build a bit of muscle and shape where you want it.
By building a bit of muscle, you can improve your body composition and can actually achieve a more feminine shape. Your new shape will look more sleek and defined than your current body composition.
Reduce Body Fat
Actually, strength training can also help you to reduce body fat by building muscle and by helping you burn body fat. While you cannot spot reduce, strength training can help you burn calories and create a calorie deficit so you can lose body fat. Additionally, strength training can help you build muscle without gaining weight, which can improve your body composition.
Improve Health
Another benefit of strength training for women is its ability to improve your health. Interestingly, strength training can reduce blood pressure, blood sugar, and improve your heart health just as much as cardio training. These benefits are not exclusive to men! Women can experience the same benefits from strength training.
Build Strong Bones
Strength training helps to build strong bones and prevent bone loss related to aging and hormonal changes. Sadly, women are more susceptible to osteoporosis and osteopenia and can really benefit from strength training to build and maintain bone mass.
Reduce Pain
Interestingly enough, regular strength training can even reduce pain, including chronic back, hip and knee pain. Strength training helps support joints and ligaments. Regular exercise including strength training can also help you maintain a healthy weight and reduce stress on your joints.
Live Longer
Strength training may actually improve your lifespan. By reducing your risk of acute and chronic illnesses and slowing down the aging process, strength training can help you live longer and better.
Lessen Depression
Sadly, women have higher rates of depression than men. Fortunately, strength training can help women reduce depression, anxiety and boost mood, self confidence and self esteem.
Is strength training good for women’s health?
As we’ve discussed, strength training is amazing for women’s health. Working to improve your strength can improve your physical, mental and emotional health. In addition, strength training can also help you feel more confident in your body and in your abilities. Finally, it can help you decrease pain and injury, reduce the risk of many chronic illnesses and even live longer.
How many days a week should a woman strength train?
Depending on your goals and your schedule, you can aim to include strength training two to five times per week. Even short twenty to thirty minute strength routines can boost your strength.
If you just want to achieve basic health and improve your body composition, two thirty to forty five minute workouts is all you need.
However, if you have more lofty goals like competing in bodybuilding or powerlifting, you will probably need four or five more strenuous strength training workouts per week.
How should a woman start a strength training routine?
If you have just gotten started, work with a personal trainer to learn good form on a variety of basic strength training moves. By working with a trainer for a couple of months, you can establish good technique and learn how to create a routine that challenges you.
However, if you want to get started on your own, try a circuit of basic strength training exercises twice a week. Try this simple thirty minute routine. Perform this workout twice per week.
- Squat 2 x 12 reps
- Dumbbell Bench Press 2 x 12 reps
- Dumbbell RDL 2 x 10 reps
- Dumbbell Row 2 x 12 reps
- Step up 1 x 12 reps each leg
- Plank 2 x 20 seconds
You should aim to rest about one minute between sets. Try to always use good form and technique and don’t add weight until you can accomplish your sets with good technique. Aim to push yourself and add weight as you get stronger. In the beginning, you can usually add 2.5 to 5 pounds to each exercise every couple weeks.
What type of training is best for women?
While this may come as a surprise, women do not need to train differently than men.
If muscle growth and definition is your primary goal, you can train primarily with sets of 6-12 reps on major movements like the squat, bench press, deadlift, row, and plank. In contrast, to improve muscle endurance try 12-15 reps per set on the same moves. If you mostly want to increase your strength, try 1-5 reps per set working with moderate to heavy weights.
No matter what your goals are, use good form, full range of motion and good technique.
Here are some sample exercises to choose from to include in your program.
- Squats
- Step ups
- Lunges
- RDL
- Deadlift
- Glute Bridge
- Single Leg Glute Bridge
- Bench Press
- Incline Press
- Push ups
- Bent Over Rows
- Seated Row
- Pull ups
- Lat Pulldown
- Band Pull Apart
- Rear Delt Fly
- Plank
- Deadbug
- Farmer Walks
Closing Thoughts
More and more women are starting to recognize the immense benefits of starting a strength training routine. Hopefully this guide to strength training for women will help you get started on your own routine.
