Also known as resistance training or weight training, strength training is a foundational element of a healthy lifestyle for women of all ages. While strength training often brings to mind a barbell, it can be done with body weight, resistance bands, and weights, giving you plenty of options to improve your strength without getting yoked. Even if you prefer cardio, you’ll still want to devote some time to strength training, as it increases your metabolism, improves bone density, and can help you age more comfortably.

Whether you’re starting a new exercise routine or want to add some variety to your normal cardio workouts, you can benefit from strength training.

Despite lingering myths, strength training doesn’t have to make you “bulky.” In fact, women naturally build lean muscle mass, not bulk, due to lower levels of testosterone, and you don’t need to strength train with the heaviest weights to receive its benefits. Additionally, though cardio is often thought of as the best way to lose weight, recent research shows that strength training is likely more effective at burning fat and managing weight than cardio.

If you’re on the fence about adding strength training to your routine, you should know that it offers the following benefits:

• Builds lean muscle mass and tones the body
• Increases bone density and reduces the risk of osteoporosis
• Enhances mood and reduces symptoms of anxiety and depression
• Improves posture, balance, and coordination
• Boosts metabolism and supports healthy weight management
• Reduces risk of injury and chronic disease
• Supports healthy aging and longevity

Whether you’re in your 20s or 70s, strength training can enhance your physical and mental well-being. Find out more about how resistance training can help women at every stage of their life below:

Strength training can help improve posture, reduce back pain, and prepare the body for childbirth by building endurance and stability. Exercises that target the core, hips, and back may also minimize pregnancy-related discomfort. Plus, maintaining muscular strength can aid in a smoother postpartum recovery and give you more energy when caring for your baby.

Even if you don’t plan to have children, the improvements to your overall strength, posture, and endurance will improve your quality of life. Research also shows that strength training improves mental health outcomes for those with and without mental health disorders. For many women, knowing that their body is strong can be a huge confidence boost. 

Hormonal changes during perimenopause and menopause often lead to muscle loss, weight gain, and decreased bone density. Strength training can counteract these effects by preserving lean mass, increasing resting metabolic rate, and stimulating bone growth through mechanical stress. Resistance training can also help regulate mood and energy, combating common symptoms like fatigue and irritability.

For women 60 and older, strength training helps maintain independence and vitality. It supports joint health, improves balance (reducing fall risk), and preserves muscle mass, which naturally declines with age. 

A 2024 study also found that women who strength train regularly (two to three days a week) have a significantly lower risk of dying from heart disease. The study also discovered that women who do resistance training are more likely to live longer than those who don’t.

Ready to experience the benefits of strength training firsthand? Whether you’re at home or at the gym, these beginner-friendly exercises are a great place to start.

Push-ups combined with a side plank hold are an efficient way to build upper body and core strength. They require no equipment and are easy to do at home.

Push-Up and Side Plank Hold Instructions

• Begin in a high plank position with your hands under your shoulders. (You can also keep your knees on the ground if you can’t do a full push-up). 
• Lower your chest toward the ground, keeping your elbows close to your body as they fall back toward your hips.
• Exhale while you push back up to the high-plank position.
• Rotate into a side plank by stacking your feet and lifting one arm toward the ceiling.
• Hold for or 10 seconds, then return to the plank position and repeat on the other side. Over time, you can increase the time you spend in the side plank position to improve your strength, aiming for a hold that lasts 30 seconds.
• Repeat the process, but hold the side plank on the other side of your body. 

This exercise strengthens both the lower body and chest simultaneously. You’ll need a pair of dumbbells and a mat.

Glute Bridge Hold and Chest Press Instructions

• Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and extend your arms so the dumbbells are overhead, with your palms facing away from your body.
• Raise your hips into a bridge position and squeeze your glutes. Hold the position.
• While holding the bridge, press the dumbbells up over your chest.
• Lower them back down with control before pushing them back up while exhaling.
• Perform 10–12 reps, maintaining the glute bridge throughout.

This compound exercise improves lower body strength and upper back definition. Use a dumbbell or kettlebell for resistance.

Lateral Lunge and Single Arm Back Row Instructions

• Step your right foot out to the side into a lunge, keeping your left leg straight with a dumbbell in your left hand.
• Push your hips back and bend your right knee out to the side while your left leg stays straight. Your toes and knees should point forward.
• While holding the lateral lunge, row the dumbbell with your left arm, pulling your elbow back toward your left hip.
• Return to standing and repeat on the other side.

This bodyweight move boosts balance and unilateral leg strength. You’ll need a sturdy bench or box to perform it properly.

Single-Leg Box Squat Instructions

• Stand in front of a box (facing away from it) with one foot raised and the other firmly on the ground.
• Slowly lower yourself into a seated position using the standing leg while engaging your core. Keep your knee aligned with your toes, and extend your arms forward for better balance.
• Once your butt touches the boxes, push through the heel to stand back up.
• Perform 10-15  reps on each leg.

This gym machine exercise targets the upper back and arms. You’ll need a seated cable row machine.

Seated Cable Row Instructions

• Sit with your feet on the platform and grab the cable row machine’s handle with your palms facing each other.
• Keep your back straight and core tight.
• Pull the handles toward your torso, squeezing your shoulder blades together.
• Slowly extend your arms back to the starting position.
• Perform 10–12 controlled reps.

If you’re ready to get started strength training at a gym in Albuquerque, Santa Fe, Farmington, or Rio Rancho, NM, Defined Fitness would love to have you. With state-of-the-art fitness machines, a wide selection of pristine free weights, functional training turfs, and a pool, you’ll have all your fitness needs covered. When you’d like more guidance, you can also join our group fitness classes or work one-on-one with a certified personal trainer. 

If you’re ready to start strength training, review our membership options today!