Strength training has a number of benefits for women. Here are 4 ways to get started with weight training

Imagine a gym from a decade ago: the weight room was a largely male-dominated space, with women doing most of their cardio. Swift-forward to today, and you’ll likely see women of all ages and backgrounds confidently navigating the weights.

This is more than just an anecdote. According to data from Australian Sports Commissionnumber of women participating in weightlifting (both competitively and non-competitively) increased almost fivefold between 2016 and 2022.

Women are discovering what research has long shown: strength training has benefits that go beyond sculpting muscle.

Health benefits

Osteoporosisdisease in which bones become delicate and brittle, affects more women than men. Strength training increases bone densitya key factor for prevention of osteoporosisespecially for women going through menopause.

Strength training also improves insulin sensitivitywhich means your body is better at using insulin to control your blood sugar levels, reducing your risk of type 2 diabetes. Regular strength training helps to improve heart health too.

There is also an improvement in mental health. Strength training has been linked to reduced symptoms depression AND Bow.

Improving self-confidence and body image

Unlike some forms of exercise where progress can seem elusive, strength training offers clear and real measures of success. Every time you add more weight to the bar, you remind yourself of your ability to achieve your goals and overcome challenges.

This sense of achievement isn’t just circumscribed to the gym – it can change the way women see themselves. last examination Studies have shown that women who lift weights regularly often feel more motivated to make positive changes in their lives and ready to face the challenges that life outside the gym brings.

Strength training also has the potential to have a positive impact body imageIn a world where women are often judged by their appearance, lifting weights can shift the focus function.

Instead of worrying about the number on the scale or fitting into a certain dress size, women often start appreciating their bodies for what they can do. “Am I lifting more than I could last month?” and “Can I carry all my groceries in one go?” can become the fresh measures of physical success.

Lifting weights can also be about challenging antiquated ideas of what women “should” look like. Qualitative tests My colleagues and I conducted research that showed that for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:

I wanted something that would allow me to train, no matter what I looked like.

Society has long told women to be compact, peaceful, and not take up space. But when a woman steps up to the barbell, she defies these antiquated rules. One woman in our study said:

We don’t have to […] look a certain way, or […] fear that we can lift heavier weights than some men. Why would we do that?

This shift in attitude helps women see themselves differently. Instead of worrying about being objects that others will look at, they begin to see their bodies as capable and sturdy. Another participant explained:

Lifting weights changed my life. It made me see myself or my body. My body wasn’t my worth, it was a vehicle for me to do what I did in life.

This newfound confidence often carries over into other areas of life. As one woman said:

I love being a sturdy woman. It’s like going against the grain and it makes me stronger. When I’m physically sturdy, everything in the world seems lighter.

Feeling inspired? Here’s how to get started

1. Take your time

Start with bodyweight exercises like squats, lunges, and push-ups to build a foundation of strength. Once you feel comfortable, add external weights, but keep them featherlight at first. Focus on mastering compound movements like deadlifts, squats, and overhead presses. These exercises work multiple joints and muscle groups at once, making your workouts more effective.

2. Prioritize proper form

Always focus on proper form over lifting heavier weights. Impoverished form can lead to injury, so learning how to do each exercise correctly is key. To facilitate you overcome this, consider working with an exercise professional who can provide personalized guidance and make sure you’re doing the exercises correctly, at least at first.

3. Consistency is key

As with any fitness program, consistency is key. Two to three sessions per week is enough for most women to see benefits. And don’t be afraid to take up space in the gym—remember, you belong there just like anyone else.

4. Find a community

Finally, join a community. There’s nothing like being surrounded by a group of sturdy women to inspire and motivate you. Engaging in a supportive community can make your strength training journey more enjoyable and rewarding, whether it’s a live class or an online forum.

Are there any disadvantages?

Gym memberships can be exorbitant, especially for specialist weightlifting gyms. Home equipment is an option, but high-quality barbells and weightlifting equipment can come at a high price.

Additionally, for women who have to combine work with family responsibilities, finding time to go to the gym two or three times a week can be a challenge.

If you are afraid of becoming too “ample”, it is very tough women gain muscle mass like bodybuilders, without the utilize of pharmaceuticals.

The biggest risks come from indigent technique or trying to lift too much weight too soon – problems that can easily be avoided with a little guidance.