Why Women Need Strength Training?

For years, the myth that strength training is just for men has prevented many women from lifting weights. But the truth is, resistance training is one of the best things women can do for their health at any age! From building muscle and preventing osteoporosis to boosting metabolism and confidence, strength training is a game-changer.

Let’s break down why strength training is essential for women and how it can transform your health.

1. Prevent Muscle Loss & Stay Strong as You Age

As we age, we naturally lose muscle mass. In fact, from the age of 30, women can lose 3–8% of their muscle mass per decade, and this speeds up after 50.

Less muscle means everyday tasks like carrying groceries, lifting kids, and even getting up from a chair can become harder. It also slows down your metabolism, making weight management more challenging.

The good news? Strength training helps prevent muscle loss, keeping you strong, mobile, and independent for years to come.

2. Strengthen Bones & Prevent Osteoporosis

Women are at a higher risk of osteoporosis, especially after menopause, when bone density drops rapidly. Lifting weights puts stress on your bones, stimulating them to become stronger. This reduces the risk of fractures and helps maintain mobility as you age.

A few sessions of resistance training per week can potentially:  ✔ Increase bone density ✔ Reduce the risk of fractures ✔ Improve overall joint stability and mobility.

3. Improve Posture & Reduce Back Pain

Sitting at a desk all day? Carrying kids on your hip? Poor posture can lead to back and neck pain, but strength training can help.

By strengthening your core and back muscles, you’ll improve spinal alignment, reduce pain, and stand taller with confidence.

4. Boost Metabolism & Manage Weight

Did you know that muscle burns more calories than fat? That means the more muscle you have, the more energy your body uses—even while resting!

Many women struggle with weight gain, especially during menopause. Strength training helps build lean muscle, which keeps your metabolism running efficiently and supports long-term weight management.

5. Reduce the Risk of Diabetes & Heart Disease

Only 10% of New Zealanders maintain good metabolic health, and women face a heightened risk of developing Type 2 diabetes and heart disease. Incorporating resistance training into a routine has been scientifically proven to increase muscle mass, lower BMI, enhance insulin sensitivity, and improve blood sugar regulation. These benefits make it a powerful tool in both the prevention and management of metabolic disorders. Research shows  that engaging in regular strength training can lower the risk of Type 2 diabetes by 30–50% and reduce the likelihood of cardiovascular disease by 20–30%.

6. Support Hormonal Balance & Mental Health

Feeling stressed, anxious, or dealing with hormonal changes? Strength training can help!

Exercise releases endorphins, your body’s natural mood boosters, which help reduce stress and anxiety. Strength training also supports hormonal balance, making it especially beneficial for women during menopause and other life stages.

7. Prevent Menopause-Related Weight Gain

Menopause often leads to weight gain, especially around the midsection. A combination of hormonal changes, slower metabolism, and muscle loss makes it harder to maintain a healthy weight.

The solution? Strength training! By preserving and rebuilding muscle, it helps boost metabolism and manage weight gain more effectively.

Common Questions About Strength Training for Women

1. Will Lifting Weights Make Me Bulky?

No! Women don’t have enough testosterone to build large, bulky muscles like men. Instead, strength training creates a lean, toned, and athletic physique.

2. Is It Too Late to Start?

Never! Women of all ages, including those in their 50s, 60s, and beyond, can benefit. Starting slow and focusing on proper form ensures you gain strength safely.

3. Is Cardio Not Enough?

Cardio is great for heart health, but it doesn’t build muscle or prevent bone loss like strength training does. The best approach is a combination of both!

4. Will I Get Injured?

With proper form and guidance, strength training actually reduces injury risk. If you have any concerns, working with an Osteopath or fitness professional can help you train safely.

5. How Much Time Do I Need to Dedicate?

Just 90 minutes per week! That’s three 30-minute sessions. A small commitment for a huge impact on your health.

Integrating Osteopathic Care with Strength Training

Strength training is incredibly beneficial, but combining it with osteopathic care ensures that your body moves optimally and stays injury-free.

At Better Health Osteopathy, we:

✔ Assess your posture & movement patterns

✔ Identify and correct muscle imbalances

✔ Provide osteopathic treatment to relieve tension and improve mobility

✔ Develop a personalised strength training plan tailored to your needs

Ready to Get Stronger & Feel Your Best?

If you’re ready to build strength, prevent injuries, and feel confident in your body, our osteopaths, Freddie Wee, Ross Clark, and Anastasia Mc Pherson, who specialise in rehabilitation training and strength-based recovery.

Book an appointment today with one of our rehabilitation experts and take the first step toward a stronger, healthier you!💪

Or Contact our friendly team at Better Health Osteopathy in Christchurch today – 027 755 5700.

References:

Sardeli, A.V., Komatsu, T.R., Mori, M.A., Verderi, P., Gaspar, R.S., Chacon-Mikahil, M.P.T. and Cavaglieri, C.R., 2023. Strength training as a strategy to mitigate menopause-related metabolic and physical dysfunctions. Journal of Clinical Medicine, 12(2), p.4448

Janssen, I., Heymsfield, S.B. and Ross, R., 2002. Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. Journal of the American Geriatrics Society, 50(5), pp. 889-896

Grontved, A., Pan, A., Mekary, R.A., Stampfer, M., Willett, W.C., Manson, J.E. and Hu, F.B., 2017. Strength training and the risk of type 2 diabetes and cardiovascular disease. Medicine & Science in Sports & Exercise, 49(1), pp.40-46.