Importance of Strength Training in Female Health

Building muscle can make you look and feel fantastic. But strength training goes far beyond aesthetics and athletic performance. It’s about building a foundation for longevity, resilience, and increasing quality of life as you age.

The Hidden Benefits of Strength Training

We all know that exercise supports heart health and helps manage weight. But for women in midlife and beyond, strength training delivers benefits that are deeper, more nuanced, and absolutely essential.

1. Bone Health

You’ve likely heard of osteoporosis? A condition where bones lose strength, making fractures more likely. Data from the Royal Osteoporosis Society shows that half of women over 50 will break a bone due to osteoporosis. The good news is that weight-bearing exercises and resistance training strengthens bones. As oestrogen declines with age, and with it, bone density, strength training becomes one of the most powerful forms of prevention.

2. Brain Health and Cognitive Function

Regular exercise, especially resistance training, has been shown to reduce the rate of age-related cognitive decline. Research now suggests it can improve memory and even boost cognitive function. So yes, lifting weights is good for your brain!

3. Chronic Disease Prevention

Greater muscle strength is linked to a reduced risk of chronic illnesses, from heart disease to diabetes. Also lowering your all cause mortality risk. It also supports joint health, helping to reduce pain from conditions such as arthritis.

4. Injury Prevention and Independence

Strong muscles mean better balance, coordination, and proprioception, which is crucial for avoiding falls. And if you do fall, you'll have the strength to get up unaided and less likely of a fracture. Personally, my goal is to be able to get off the toilet unaided at 90!

Independence in older age starts with the strength we build now.

5. Metabolic Health

Muscle mass increases your resting metabolic rate, that’s how many calories your body burns at rest. So helping us maintain a healthy body, as we know, becomes increasingly difficult as we age. 

6. Mental Health and Mood

There’s a reason you feel good after a workout. We know exercise releases endorphins, which help ease the symptoms of mild depression and anxiety. For me, during some the hardest days, just making it to the gym was a huge win. I’d walk in feeling low, and often leave feeling like I could take on anything!

7. Pregnancy and Postpartum Recovery

Exercise and strength training supports the body through pregnancy, including labour. It can enhance blood flow and it aids postpartum recovery, helping to boost mood, and helps restore energy levels. Do contact a pre & postnatal specialist to guide you through this period if you wish to continue training.

8. Combatting Sarcopenia

Sarcopenia or age-related muscle loss, is something we all go through. It’s estimated we lose around 3-8% of muscle mass per decade after the age of 30.

But yeah, you’ve guessed it...strength training builds muscle at any age. It’s never too late to start.

9. Confidence and Body Image

Strength training doesn’t just change your body, it helps change your mindset. It can improve posture, boosts self-esteem, and nurtures a more positive relationship with your body. When I was struggling, there were days I’d sit in my car outside the gym in the grips of anxiety, debating whether to go in. If I managed to get through the door, I always left feeling like a different person. Stronger, calmer and ready to take on the day. 

These are just some of the benefits of strength training, there are so many! And you’ll discover your own benefits on your strength journey.

You might start with physical goals, but what you also gain mentally and emotionally will surprise you. 

Whatever your age, it’s never too late to start building a stronger body and a more resilient mind.