Why Women Need Strength Training

by Amanda Boike Fitness

All The Benefits Of Strength Training For Women

Strength training (also called resistance training) uses weights, bands, machines, or your own bodyweight to make your muscles work against resistance. It’s one of the best things women can do for health, confidence, and longevity at any age.

Women don’t need as much exercise as men

A large U.S. dataset (1997–2019) found women can get similar longevity benefits with fewer weekly minutes than men. Rough guide: about 140 minutes/week of exercise for women vs. ~300 for men. Plus, women who lift 2–3 times per week had a ~30% lower cardiovascular mortality risk than non-lifters. A couple of focused strength sessions really do matter.

Weight training is good for the immune system and reduces water retention

Strength work supports your cardiometabolic health (blood sugar, blood pressure, lipids) and may help the lymphatic system, which can decrease water retention and puffiness. Many women also notice steadier energy, better posture, and fewer random aches when they lift consistently.

Start strength training before menopause

Around age 40, and especially in perimenopause, estrogen declines and muscle loss speeds up. Lifting helps you keep muscle, balance, and independence later. If you start after menopause, don't worry, lifting weights still has positive muscle-building effects.

Strength training protects against a number of illnesses and conditions

• Falls & fractures: Strong legs, hips, and core improve balance and reduce fall risk; loading your skeleton helps bone density (osteoporosis protection).

  
  

• Back pain: A stronger back and hips often mean less pain and better function.

  
  

• Chronic disease: Regular lifting supports heart health, insulin sensitivity, and healthy inflammation levels.

  
  

Pair weight training with a variety of activities

For longevity, aim for 2–4 strength sessions/week plus regular cardio (walks, cycling, swimming, or intervals) and a bit of recovery (mobility, mindfulness, or sauna). You can combine cardio and strength in one session, or split them up throughout your day. If doing cardio and strength on the same time, we recommend doing cardio afterward, for the highest quality stimulus to your muscles during strength training.

You won’t get bulky

Typical women’s programs create firm, defined muscle, not bulk. Big, rapid size gains require intense specialization, high calories, and cycle-timed training. For the modern woman, consistent, progressive strength work leads to shape, strength, and confidence.

How you weight train is important

• Form first. Start light, establish your technique, then add weight.

• Progressive overload. Nudge the challenge over time (weight, reps, sets, or tempo). If you're doing well over 30 repetitions with your selected weight, it's time to increase.

• Recovery. Sleep, protein, hydration, and rest days are paramount for actually seeing results.

• Coaching helps. A few sessions with a coach can fast-track your form.

  
  

8 Benefits of Strength Training That’ll Convince You To Try It

1. Strength Training Builds And Maintains Muscle Mass

Muscle is your metabolic engine and your movement insurance policy. Lifting is the most efficient way to build and maintain muscle.

2. Strength Training Makes Your Joints Stronger

Lower-impact resistance builds tendon/ligament resilience and supports functional moves (squats, hinges, pushes, pulls) that mirror daily life.

3. Strength Training Is One Of The Best Forms Of Low-Impact Cardio Exercise

Circuit a few exercises with short rests and your heart rate climbs- cardio benefits without pounding.

4. Strength Training Supports Weight Loss And Weight Management

More muscle = higher daily calorie burn. Plus, lifting triggers afterburn (EPOC) so you keep burning a bit more after workouts.

5. Strength Training Improves Your Cardiovascular Health

Resistance training supports blood pressure, lipids, and insulin sensitivity, great alongside your walks or rides.

6. Strength Training Protects Bone Health

Loaded movements signal your body to build/maintain bone, lowering osteoporosis risk.

7. Strength Training Improves Your Mood and Mental Health

Strength work is linked to reduced depressive symptoms and a strong “I can do hard things” mindset.

8. Strength Training May Actually Help You Live Longer

By protecting muscle, metabolism, mobility, and the heart, lifting is tied to better longevity and independence.

The Unique Benefits of Strength Training for Women

What is Strength Training?

Any exercise where your muscles work against resistance: bodyweight, dumbbells/kettlebells, machines, bands, TRX. If your goal is to build muscle, be sure to choose a weight that allows you to lift close to your muscle's failure point in under 30 repetitions.

Beneficial for Women of all Ages

• 20s–30s: Build a strong base for sport, work, and family life.

• 40s–50s: Counter muscle/bone loss, keep weight and energy steadier.

• 60s+: Maintain mobility, balance, and independence.

Perimenopause, Menopause & Beyond

Lifting helps manage weight changes, supports blood sugar, and slows bone loss. Many women report fewer aches and better sleep with a smart plan.

Beginning a Strength Training Program

When you're starting a new program, it's hard to know what to do, how often to do it, and how to know you're doing enough. We take out the guesswork in our online guided program, Amanda Boike Fitness Online. Try it free for 14-Days.

FAQ about Strength Training (for women)

Q: How many days a week should I lift?

A: Start with 2–4 days/week. That alone delivers big benefits for strength, bone health, and metabolism.

Q: How long should a session be?

A: Focus on training each muscle group 1-2 times per week, without working the same muscle group on back to back days. Quality > length.

Q: Will lifting make me bulky?

A: No. Strength training builds lean, defined muscle. Bulk requires high volumes of lifting combined with a calorie surplus.

Q: What weights should I start with?

A: Choose a load you can lift for 8–12 good-form reps, or 60 seconds, where the last 2–3 reps feel challenging but controlled.

Q: Is strength training safe in pregnancy?

A: Often yes for low-risk pregnancies with medical clearance. Focus on form, avoid breath-holding, and adjust positions as you grow.

Q: I only have dumbbells at home, is that enough?

A: Absolutely. Pair dumbbells + bodyweight/bands and progress the load over time. Our online program features 8 new dumbbell-only workouts each month.

Q: Cardio or weights first? A: Lift first, then finish with cardio.

Q: How soon will I see results?

A: Many feel stronger in 2–4 weeks, with visible changes in 6–12+ weeks (consistency, protein, and sleep are key).

FAQs about Amanda Boike Fitness

Q: What makes Amanda Boike Fitness different?

A: We blend biomechanics-based strength with joint-friendly programming, so you get strong without feeling wrecked.

Q: Do you offer online training?

A: Yes. We have online classes and programs you can follow at home with minimal equipment.

Q: I’m a beginner. Will I fit in?

A: Definitely. We coach form first, build confidence, and then progress load at your pace.

Q: What equipment do I need?

A: Start with 2–3 pairs of dumbbells, a mini-band if you have it, and a sturdy chair/bench. We’ll suggest upgrades as you get stronger.

Q: Can you help during perimenopause/menopause?

A: Yes! We design plans to protect bone density, maintain muscle, and support energy and recovery.

Q: Do you offer 1:1 coaching?

A: Yes! Virtual and in-person options (limited spots). We also run small-group sessions.

Q: How do I get started?

A: Book a free consult to pick the right program (beginner, gentle strength, or progressive strength).

Final Takeaway

If you’re a woman who wants more strength, better energy, healthier bones, steadier weight, and long-term independence, strength training gives you the biggest return on your time. Start simple, lift 2–4×/week, add a little cardio, and keep showing up. Your strongest years start now!