Strength Training Isn’t Just For Men, Here’s Why Women Should Lift Weights Too | Health and Fitness News

Last Updated:July 07, 2025, 14:00 IST

Strength training is recognized as one of the most effective ways for women to enhance their overall health and increase their strength.

For the longest, people believed that strength training was just meant for men. And women were advised to lift weights moderately to stay slim and maintain a toned physique. But the times have changed. Strength training, today, is recognised as one of the most effective ways for women to enhance their overall health and increase their strength.

However, some women hesitate to lift weights due to some age-old myths, such as that it will make them bulky and muscular. However, reality is different. Check out the myths and facts surrounding strength training for women and learn why it is beneficial for their overall health.

Does Weight Lifting Make Women Bulky?

One of the most common myths about women and strength training is that it would bulk them up. That’s why a major section of women avoid lifting heavy weights because they are afraid that they will develop big muscles like men. The truth is that women generally can never bulk up like men because they don’t have enough testosterone. While lifting weights would definitely make muscles more defined and toned, it would take years of training, strict dieting, and supplements to build muscular bodies like those of men. For most women, lifting weights a few times a week can help build lean and strong muscles.

Strength training builds muscles, and they burn more calories than fat, even when you are resting. Cardio only burns fat during a workout, but strength training helps burn calories around the clock.

Is Strength Training Dangerous For Older Women?

Many think that lifting heavy weights can cause serious injuries or is not safe for women who are in the older age bracket. However, the truth is that if strength training is done properly under the correct guidance, it is safe and very protective. It strengthens muscles, bones, tendons, ligaments, and joints, and reduces the risk of fractures and joint pain. It is also, in fact, a great way to fight osteoporosis.

Strength training is great for the mind as well. It helps in balancing hormones like insulin, cortisol and estrogen. For those who have conditions like PCOD or hormonal imbalance, lifting weights can be the best solution. It also helps release the “feel-good” hormone endorphins, which can also impact your overall mood in a good way.

Does Strength Training Require Fancy Gym Equipment?

Absolutely not. Strength training doesn’t require fancy equipment. You can start with exercises like squats, push-ups, lunges, and planks at home. A pair of dumbbells or a resistance band is helpful, but you can always use water bottles or grocery bags as a replacement. What really matters is your consistency.

Lifting weights regularly can help reduce the risks of arthritis, heart disease, Type 2 diabetes and even certain types of cancer. Building muscles is effective in improving insulin sensitivity and cholesterol levels, as well as reducing inflammation and strengthening the cardiovascular system. It also keeps the brain sharp.

Is Strength Training Only Meant For Younger Women Or Models?

Not at all. Strength training is for everyone, regardless of age, gender, body type and fitness level. It is especially beneficial for women after the age of 40 when muscle and bone density start to decline.

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Delhi, India, India

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