Why more women are embracing strength training (and why you should too)

When you picture someone lifting weights, it’s probably a man with comedically large muscles, grunting as he lifts a barbell overhead. Misunderstood as a workout only for those seeking rippling muscles, strength training (also known as weight training or resistance training), has many physical and mental health benefits.

But it can be intimidating, and overwhelming to start out.

“A lot of women have a bit of a fear when it comes to weight training, and not knowing what to do. They don’t want to look silly,” says Ange Drake, founder and head coach at 23W, a gym in Melbourne’s northern suburbs dedicated to strength and conditioning coaching for women.

“We’ve also been told through the fitness industry to think that cardio or Pilates is what we should focus on for the ideal body.”

Ask her about this though, and she’ll passionately disagree (along with many other experts in the field). If you want to change your body and your health, weight and strength training should be a key part of your routine.

In fact, it’s a key part of Australia’s physical activity and exercise guidelines. Adults aged 18-64 years old should be doing muscle strengthening exercises, at least twice a week: men and women.

We look at some of the unique benefits of strength training and weights for women, and how to get started with confidence.

Benefits of strength training for women

Cardio exercises like running will get your heart going, and burn lots of calories quickly. Strength training helps to build muscle. Not only will building muscle change the shape of your body, it will help you stay healthy as you age.

Strengthen your bones

One of the most important reasons women should lift weights is to help with bone density. We all tend to lose bone density as we age, but the hormonal changes that come with menopause can cause significant decline for women.

This decline in bone density can leave women susceptible to osteoporosis and put you at risk of nasty fractures later in life. One of the best ways to counteract that decline? Weight-bearing and resistance-training (like weights).

“It gets harder to build muscle as we age, particularly after 50. So the earlier you can get into some strength training and build a good base, the better. It’ll reduce that muscle loss, and help you to stay really fit and active as you become a granny.”

Boost your mood

It’s now well known that exercise is great for your mental health: reducing stress, improving concentration, and boosting self-esteem. It’s thanks to the release of ‘feel-good’ chemicals like endorphins and serotonin, as well as improvements to your fitness helping to boost your mood. And strength training is no exception.

“I think there's a certain amount of confidence you get from being able to lift weights. It just feels really good. It feels really empowering to be able to move a heavy object and know that you're progressing and do a little bit more each time,” says Ange.

Take on everyday life (and stay strong as you age)

Every day, our muscles help us get through life. Everything from getting in and out of a chair, to mowing the lawn, and carrying the kids (or grandkids around).

Building a good muscle base in the gym makes all those everyday tasks just a little easier. Especially as you age.

Burn more calories at rest

You’ve probably heard that cardio workouts are the best type of exercise for weight management. But if that’s your goal, don’t write weight training off. The beauty of strength training is that it tends to increase the number of calories you burn afterwards and when you’re at rest.

“If weight loss is your goal, the biggest change you can make is your diet,” says Ange. “And when it comes to exercise, a mix of cardio and strength training including things like weights is the most effective approach.”

How to start strength training for women

Start small

As with any sport, or new skill, it’s important to start small and build up with weight lifting. That could mean starting with a 20 minute workout a couple of times a week, says Ange.

“Generally when starting out, it’s usually a much lighter weight and anywhere between 8-15 repetitions of each exercise. Start with two sets of each exercise, then as you get stronger over time, maybe adding a third set and adding more weights from there.”

“You want the last few reps of each set to feel hard, but you shouldn’t be feeling like your body is a mess at the end of a session,” she said.

Use body weights or free weights and build up

Before you go and grab that barbell off the rack, you may want to start by using your own body weight or free weights to build up your strength.

Bodyweight exercises might include things like push ups, or squats – exercises that use your own body weight to work against gravity. Free weights include dumbbells (starting from 1kg) and kettle bells which you can incorporate into all kinds of movements.

“Using your body weight or free weights naturally encourages a lot more stabilization through the movement. So yes, you might be doing a squat, but you will be engaging the rest of your body to stabilise those weights as well,” says Ange.

If you can, get some coaching from a professional

If you’re new to the gym, and starting out for the first time with strength training, some professional help to get you started can be invaluable.

Using weights the right way and learning good technique will not only ensure you get more out of the workout, it will help to prevent injury.

“Lifting is a skill, just like anything else,” says Ange. “It's not something that you walk into a gym and just being able to inherently do,” says Ange. “Start by learning the basics and look for a facility that really prides itself on teaching the foundations first, before you even touch a barbell.”