Why Women Should Strength Train

I started weight training when I was 18 and haven’t stopped since. I loved the way picking up and putting down heavy things made me feel — strong and lean. I loved being able to open jars for my mother, carry things up the stairs and being able to hoist my bag into the overhead compartment of a plane.

For years, I would be the only woman in the weight room of the gym but finally, the research and the world are catching up with the invaluable benefits of strength training for women of all ages, but especially for those of us in our 50s, 60s and beyond. — benefits that go far beyond just building muscle.

First, let’s clear up a common misconception—strength training won’t make you bulky. Instead, it helps build lean muscle mass, which is essential for maintaining a healthy metabolism. Research has shown that after about the age of 30, women can lose 3-8% of their muscle mass per decade, a process known as sarcopenia. Strength training is one of the most effective ways to combat this muscle loss, helping to preserve and even increase muscle mass, which in turn supports metabolism and aids in weight management. Chances are very slim, dare I say impossible, that you will get “bulky” from strength training.

But it’s not just about muscles. Strength training has profound effects on bone health. Women are particularly at risk for osteoporosis. Weight-bearing exercises like strength training increase bone mineral density, reducing the risk of fractures and helping to maintain strong, healthy bones as we age. Studies suggest that resistance training can significantly improve bone health, especially in postmenopausal women.

Beyond physical health, strength training also has significant mental health benefits. Regular resistance exercises have been linked to reduced symptoms of anxiety and depression. A study published in the Journal of Sports Science & Medicine found that strength training can improve mood, boost self-esteem, and enhance overall psychological well-being. Plus, it’s been shown to improve sleep quality, which is essential for both mental and physical health.

And here’s the thing that I love … research has shown that you can reap significant benefits from weight training at literally any age. Any age. So no, it is not too late to start. Actually, it is the perfect time to start.