Strength Training for Women Supercharges Women’s Health and Why It’s Practically Untapped?!
- Randy Palacios
- Aug 25
- 4 min read
Updated: Sep 3
Despite the surge in fitness awareness, strength training remains one of the most underutilized tools for women’s long-term health. In one study, for every 1 woman using the free weights section of a gym, there were 27 men. This stark statistic exposes how deeply gym culture still caters to men [Journal of Exercise Science].
Why Women Should Embrace Strength Training
So, why is that? Many women hold onto three deeply embedded myths that still hold them back:
Lifting weights will make women bulky.
Weightlifting is too hard or unsafe for women’s bodies.
Weights are for men; cardio/aerobics are better for women.
Let’s address each of these myths using hard science, dispel fears, and show how weightlifting is a game-changer for women’s health.
Myth 1: “I’ll get bulky if I lift weights”
The Reality: Women simply don’t produce enough testosterone to develop bulky muscle mass like men. So rest assured, you won't be looking like Arnold any time soon. In fact, a foundational study in the European Journal of Applied Physiology found that when strength is measured relative to muscle cross-sectional area, women match men in strength gains, but without the same hypertrophy effect [Ahtiainen et al., 2003].
According to the American College of Sports Medicine, strength training in women:
Increases lean muscle tone
Improves bone density
Boosts metabolic rate while significantly reducing visceral fat [MD Anderson Cancer Center].
Bulking is a bodybuilder-specific goal. The average woman following a smart, progressive strength program will achieve a leaner, stronger, and more resilient physique, not a bulkier one. To achieve bulky results, someone would need to dedicate a lot of time in the gym—about 3-4 hours—and possibly use performance-enhancing substances.
Myth 2: “Weightlifting is too difficult or risky”
The Reality: Resistance training is not only safe for women, but it’s also one of the most protective tools against injury, osteoporosis, and mobility loss across the lifespan. A Journal of Strength and Conditioning Research meta-analysis showed that low-to-moderate resistance training significantly improved strength and reduced pain in women from various age and fitness levels [Sundstrup et al., 2017].
The Secret to Effective Training
Even better? You don’t need hours in the gym. A 2025 study showed that two 30-minute resistance sessions per week measurably improved strength and metabolic function in adults—without the time burden of traditional routines [Washington Post].
Recovery science supports that strength training, when paired with mobility and recovery protocols, enhances, not threatens, women’s physical capability.
Myth 3: “Weights are for men; aerobics are for women”
The Reality: This idea is not only outdated; it’s scientifically backwards. Time and time again, I've seen clients of both sexes come to me with their assumed exercise regimens, which I have to correct.
In 2024, the American College of Cardiology published a landmark study showing that women who strength train reduce all-cause mortality by 19%, compared to just 11% in men. Cardiovascular-related deaths dropped by a staggering 30% in women, compared to 11% in men, suggesting women benefit more per unit of exercise [ACC.org].
A similar 2025 report in JAMA found that women need half as much aerobic and strength training as men to see equivalent longevity benefits, debunking the idea that cardio is "their lane" [Journal of the American College of Cardiology].
In short: Strength training isn’t just for men. It may be even more critical for women.
What the Science Says About Getting Started
Don’t wait until you’re injured, plateaued, or frustrated with your fitness. The data is clear:
Start with 2 full-body strength sessions per week.
Use progressive overload (add small weight or reps over time).
Include recovery days, sleep, and breathwork to enhance adaptation.
This is not about aesthetics. It’s about function, resilience, and healthspan.
The Benefits of Strength Training for Women
Improved Physical Health
Strength training offers numerous benefits for women's health. It enhances cardiovascular health, improves muscle tone, and increases bone density. These factors contribute to a healthier, longer life.
Mental Well-Being
Engaging in strength training can also boost mental health. Exercise releases endorphins, which can help reduce anxiety and depression. Feeling strong can improve self-esteem and body image, empowering women to embrace their physical capabilities.
Social Connections
Joining a strength training group or class can foster social connections. Women can support each other, share experiences, and motivate one another. This sense of community can enhance the overall fitness journey.
Ready to Train with Science on Your Side?
If you're a woman who's ready to train for:
Strength, not just sweat
Health, not hype
Longevity, not limitation
Let’s work together. I offer personalized programs, in-person or virtual, rooted in science-backed strength, movement therapy, and real-world recovery strategies for women at all stages. DM me to learn how we can structure a program that makes you stronger, without the guesswork.
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