How does strength training benefit women?
Strength training has long been associated with bodybuilding and bulky muscles, but this perception is changing. If you’ve been on the fence about incorporating strength training into your fitness routine, now is the perfect time to explore the many benefits that come with it and get to grips with the new weight training kit at Exeter Golf and Country Club’s new gym.
More women are embracing weight lifting and resistance training not only for its physical benefits but also for its empowering impact on mental and emotional well-being.
Whilst many women understand that weights should be an essential part of their fitness training, free weights and plate-loaded weights can feel like an intimidating area of the gym. The Personal Trainers at Exeter Golf and Country Club are available for inductions, personalised programmes and personal training sessions to show members how to use equipment safely to prevent injury and get the most out of every gym session.
7 reasons why women should weight train
Builds Lean Muscle Mass and Boosts Metabolism
Strength training is one of the most effective ways to build lean muscle, which is essential for increasing your metabolism. The more muscle mass you have, the more calories your body burns at rest. This means that even when you’re not working out, your body is still actively burning energy, helping you maintain or lose weight more effectively. Contrary to the myth that strength training will make you bulky, women typically don’t have the same levels of testosterone as men, so the goal of getting “bulky” is harder to achieve. Instead, women tend to gain lean, toned muscles that can enhance your shape and overall strength.
Improves Bone Density
As women age, they become more susceptible to bone-related issues like osteoporosis, which is the loss of bone density that increases the risk of fractures. Strength training is one of the most effective ways to combat this. Lifting weights and performing resistance exercises places the necessary stress on your bones for them to become stronger and denser. This is especially important as women age, particularly after menopause, when bone density can start to decrease rapidly.
Supports Joint Health and Prevents Injury
Strength training doesn’t just build muscle, it also strengthens tendons, ligaments, and connective tissues, which help support your joints. This can improve your posture, alleviate pain, and reduce the risk of injury in everyday activities. Stronger muscles provide better stability and balance, which can prevent falls and injuries—especially as you age.
Enhances Mental Health and Confidence
One of the most profound benefits of strength training is its positive impact on mental health. Exercise in general is known to release endorphins, the body’s “feel-good” hormones, which can reduce symptoms of depression, anxiety, and stress. Strength training, in particular, also fosters a sense of empowerment and accomplishment. There’s something incredibly rewarding about pushing yourself physically, lifting heavier weights, and achieving new personal bests. The boost in self-confidence from seeing your body grow stronger and more capable can extend far beyond the gym.
Boosts Overall Functional Fitness
Strength training isn’t just about looking good—it’s about improving your performance in day-to-day life. Lifting groceries, carrying children, and even performing simple tasks like getting up from the floor are all easier when you have a solid foundation of strength. Functional strength, or the ability to perform real-world activities more easily, can improve your quality of life and reduce the physical strain of daily tasks.
Supports Hormonal Balance
Strength training has a positive impact on hormone regulation. For women, resistance training can help balance estrogen and progesterone levels, which can mitigate symptoms of PMS, menopause, and even improve fertility. Additionally, lifting weights can help regulate insulin sensitivity, potentially reducing the risk of type 2 diabetes.
Tips for Getting Started with Strength Training
If you’re new to strength training, it can seem intimidating at first. But don’t worry – starting with the basics and gradually progressing will set you on the right track.
- Start with Bodyweight Exercises
If you’re not yet comfortable with weights, begin with bodyweight exercises like squats, lunges, push-ups, and planks. These will help you build a solid foundation of strength and perfect your form before introducing added resistance. - Use Free Weights or Pin-Loaded Strength Machines
Once you feel ready, you can begin to incorporate free weights (dumbbells, kettlebells, etc.) or resistance machines into your routine. It is important at this stage to focus on learning the proper form – just ask the Fitness Team to help. Gradually increase the weight as you become more confident and your muscles adapt. - Consistency is Key
Aim for at least two to three strength training sessions per week. Consistency is key to building muscle and seeing progress. You don’t have to spend hours in the gym; even 30-45 minutes can be highly effective if done correctly. A personal programme by one of our Personal Trainers, updated every few weeks will ensure you progress rather than stagnate – this will improve your strength and keep you motivated. - Progress Gradually
Don’t rush the process. Focus on gradual progression of weights or reps – making sure you achieve a full range of motion to effectively strengthen each muscle group. Tracking your progress will also keep you motivated. - Rest and Recovery
Allow your body time to recover. Strength training stresses muscles, and they need time to repair and grow stronger. Make sure to get adequate rest between workouts and include stretching or mobility work to support your muscles.
Common Myths About Strength Training for Women
- “Strength Training Will Make Me Bulky”
As mentioned earlier, women do not have the same levels of testosterone as men, which makes it much harder for us to put on large amounts of muscle mass. The goal for most women is to become leaner, stronger, and more toned—not bulky. - “Cardio Is Enough for Weight Loss”
While cardio is important for cardiovascular health, it’s not the most efficient way to burn fat, build muscle or boost metabolism. Combining strength training with cardio is an effective way to increase calorie burn and tone your body. Muscle burns calories, which means strength training is essential for long-term weight management. - “I Need to Lift Heavy Weights Right Away”
Starting with lighter weights and gradually increasing the load is the best approach, especially for beginners. Proper form and consistency matter more than lifting heavy weights right out of the gate. - “Strength Training Is for Young Women Only”
Strength training is beneficial for women of all ages. In fact, older women can see substantial benefits, particularly in terms of bone health, joint mobility, and muscle preservation. It’s never too late to start lifting!
Strength training is not just about building muscles; it’s about building confidence, health, and resilience. Whether you’re looking to tone your body, increase energy levels, improve functional fitness, or reduce stress, strength training has something to offer every woman. The key is to start slow, be consistent, and celebrate the progress you make along the way. With each rep, you’re not just getting stronger—you’re becoming more empowered.
Speaking with the Personal Training team at Exeter Golf and Country Club is the best way to get started and they can guide you beyond the pin-loaded machines you may have used before – if not, then that’s a good place to get going, progressing to the new Weights Rooms. The benches, racks, cables and Smith machines may look confusing, but a few sessions with a PT will put you at ease and build both your strength and confidence.
So grab those weights, and start lifting for your health, your strength, and your well-being!
