Strength Training for Women: Why Is This Important?

May 5, 2022 | Strength or Powerlifting Training

While many people think of strength training as a man’s endeavor, in reality, women can also benefit from it. While men are encouraged to focus on building muscle mass, women can also improve their overall strength by increasing their muscle strength.

Strength training is not just about building muscle. It’s also about losing weight and getting healthier. It is one of the most effective ways to lose weight, but it can also help you build muscle and get stronger. Muscle burns more calories than fat, which helps you lose weight, and muscles are like a natural “corset” for your body that enables you to stay in shape.

Plus, strength training can help improve your mental health by reducing stress levels and boosting self-esteem. If you’re a woman looking to get into shape, this article is for you.


The Benefits of Developing Strength

The most important reason to train for strength is that it builds muscle. Muscle is the engine of your metabolism, and the more muscle you have, the higher your metabolism will be. Training for strength also helps you lose weight and fat by increasing your metabolic rate, which burns more calories.

A second reason strength training is so necessary is that it helps prevent injury. When you are strong, your muscles are better able to support joints, tendons, and ligaments, reducing the risk of injury. Strength training also improves balance, which can help prevent falls and improve coordination, which can help with sports performance.

A third reason strength training is so important is that it can help improve bone density. Do you know? Women are about 60% more likely than men to get osteoporosis at some point in their lives.” If you’re wondering why this is, the answer lies in the fact that women naturally lose bone density at a much faster rate than men. Fortunately, with a little bit of strength training, there are plenty of great reasons why you should consider doing so.


Why Strength Training is So Important For Your Health 

Strength training is a type of physical exercise that involves resistance to produce muscular contraction, which builds strength and muscle mass. It can help you burn more calories and fat even when you are resting.

It is an essential component of physical fitness and health.

It is important to note that to get the most out of any weight training program, you should always include a regimented diet plan. There are many reasons why strength training is important:

-It helps you build lean muscle mass and burn more calories

-It helps your heart and lungs work more efficiently

-It improves your balance and coordination

-It can improve your mood by releasing endorphins

-It can help prevent osteoporosis in older adults

-It can help prevent falls in older adults


The benefits of strength training are indeed numerous, but some notable ones include increased bone health, improved insulin sensitivity, decreased risk for heart disease, improved mood, and reduced joint pain.


Increased bone health

Bone density is decreased as we age, which causes our bones to become weak and more susceptible to fractures. Fortunately, strength training can help counteract this and make bones stronger.

Many post-menopausal women experience losing bone mass due to decreased levels of estrogen. This risks them for bone diseases like osteoporosis. Furthermore, women lose bone mass at a younger age and faster than men. Because of this, strength training is essential to remodel women’s bones which can help in bone growth.


Improved insulin sensitivity

It is considered an appropriate physical activity to help manage insulin resistance. According to Diabetes in Control, resistance training increased insulin sensitivity by 16%. Aside from that, it can also increase muscle strength, size, and rate of torque development.


Decreased risk for heart disease

Physical activity will help in preventing certain diseases, including cardiovascular ones. Strength training can lead to reduced cholesterol levels and decreased blood pressure levels. To lower the risks of heart diseases, the American Heart Association (AHA) recommends resistance training for 2 days or more. Start by doing it once a week, then increase the frequency once you become comfortable with it.


Improved mood and reduced anxiety

Strength training can also be therapeutic. It can help reduce stress levels and release negativity by moving your muscles. This is an excellent way to divert your attention if you’ve been overthinking. You will feel less anxious while doing physical activity.


Increased Confidence: 

Strength training offers a plethora of benefits, both mental and physical. Mental benefits of strength training include feelings of confidence, ability to cope with stress better, improved ability to concentrate and focus, and less anxiety. This can even help you avoid eating disorders and other problems that can occur with low self-esteem.


A Shining Example of a Women Powerlifter:

Natalie, the founder and head coach at Nemesis Powerlifting and Performance (Brisbane) is an inspiring personality whom many women look up to. Nat was like us a few years back. She was not aware of the benefits of workouts and how it can transform our lives. Once she got into the realm of fitness, there was no turning back. Now she is always active and loves being in shape. Nat founded Nemesis powerlifting and performance to train people and help them achieve their fitness goals. Her areas of expertise include strength training and nutrition for performance. She encourages and creates awareness among women on the importance of fitness. Their fitness studio offers various training programs like one-on-one coaching, nutrition coaching, online training, and full-on powerlifting training. Join Nemesis for a life-changing workout experience!



The list of challenges women face when it comes to getting fit is endless. And while some of these obstacles are unique to women, others are universal. The good news is that no matter what your age, fitness level, or gender identity, there are plenty of ways to get stronger and build muscle. One of the best ways is strength training. You just have to push yourself and invest some hours of workout. You will not only feel healthier and leaner, but you will also get your dream body. The key is consistency and just enjoy doing this physical activity!