Benefits Of Strength Training For Women

The benefits of strength training for women are so powerful! Strength training has been overlooked as a viable weight loss method for way too long.

Women are beginning to realize just how important a proper strength training routine is for their overall health.

Below are my top 10 benefits of weight training for women. Soak each one of them up and start your routine today!

1) Increased Metabolic Rate – Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss… well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Increasing and Restoring Bone Density – Strength training prevents and fights osteoporosis. Read my entire report on strength training benefits for osteoporosis by clicking here.

3) Increased Lean Muscle Mass – Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up.

But simply lifting weights as part of a regular strength training routine will not cause women to bulk up. With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day!

If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.

4) Injury Prevention – Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.

5) Improved Balance – Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

6) Decreased Risk of Coronary Disease – Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.

7) Aids in Rehabilitation and Recovery – Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.

8) Enhanced Performance in Sports, Exercise and Life In General – The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.

9) Aging Gracefully – With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too šŸ˜‰

10) Feeling Better and Looking Better – I don’t think it is much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine.

Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training for women. We feel accomplished, secure, and strong after a strength session.


  1. Emonkey says

    If you are strengthening your knee after injury more likley than not, you will want to strengthen the quad and hamstring.

    • says

      Hi, Emonkey. You’re correct. You cannot strengthen a joint (the knee). So in order to give the knee more stability, you need to strengthen the muscle around it (the hamstrings, quadriceps and calf muscles).

    • says

      Hi, Jameelahjaudon.

      I felt the same way when I started. It helped me stay in the moment and focus only on what I was doing – lifting weights!

  2. Stephanie Perryman says

    This is great! I’m starting a fitness group at my church for the women. We are meeting once a month and learning a strength training circuit together and then keeping each other accountable to do it for the next four weeks until our next meeting. I’m very excited and I’ve printed this post off to read to them and direct them to your blog! I think it’s going to be a great resource for them as they begin their journey.

    Do you have any circuits that are better for older, very heavy women who suffer with weak wrists and knees? I have a couple of women coming that are going to struggle to do some of the exercises and I really want to have something modified that they can do (like to replace push-ups and lunges). Any tips there or a blog post you have written that addresses this? Thanks!

  3. Lo says

    I like this. I hate the image of female body builders that most people have. People think that’ll make you bulky and masculine but it doesn’t.

    • says

      Thanks, Lo. And you’re right… women are taught to think that lifting weights means you’ll end up looking masculine and bulky… but for women to even achieve muscle definition takes a lot of focus and determination.

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