Strength Training for Women: Embrace Your Unique Strengths

What do you think when you hear ‘strength training?’ There is possibly an image of a room full of men lifting heavy weights, bulging muscles, and the air with intense grunt noises. The room can give off an intimidating image: male-dominated areas, men pushing themselves to their limits, and sweat dripping. 

Whether you’re new to lifting or already hitting the gym, this guide will help you embrace your body’s unique strengths, understand how men and women differ in training, and give you tips to create a workout plan about feeling amazing. It’s time to boost your confidence, slam the myth of strength training, and celebrate your wins every step of your fitness journey. 

More and more evidence shows that strength training benefits both men and women.  

Suppose you’re a woman considering or currently involved in strength training. In that case, it’s crucial to understand that your body is different from a man’s; that’s something to embrace, not shy away from. In this article, we’ll dive into how strength training for women is distinct, why it is beneficial, and how you can approach it in a way that honours your body’s unique needs.

Understanding the Differences: Men vs. Women in Strength Training

One of the most important things to remember regarding strength training is the physiological differences between men and women and our body composition. But remember, being different doesn’t make one better or worse; let’s take a look at the differences below and why:

Muscle mass and Body Composition:

Men have higher testosterone levels, which increases their muscle mass more than women. Testosterone is a muscle growth hormone. However, women tend to carry more fat naturally, as testosterone enables the body to withstand reproduction.

Hormonal Influences:

Women’s menstrual cycles will cause hormone levels to fluctuate throughout the menstrual cycle. With this in mind, there will be a noticeable difference, such as a change in energy levels, endurance and even muscle recovery. The hormones estrogen and progesterone found in women play an essential role in bone health, moods and metabolism. However, men generally have more stable hormone levels, resulting in more consistent performance.  

Stamina and Endurance:

Due to their higher levels of haemoglobin, men generally have a larger capacity for oxygen transport in their blood, resulting in better performance in high-intensity settings. On the other hand, women use fat as a source of energy because it is more efficient when excelling in endurance-related activities.

Strength Potential:

Women can achieve remarkable results in strength training. As mentioned above, men have the potential to build more muscle mass. Still, the difference between men and women is much smaller when comparing muscle strength relative to muscle size.   

Embracing Your Strengths: Why Women Should Lift Weights

So, what are the benefits of women lifting weights? They go way beyond aesthetics, and here are some examples of the benefits you will expect to experience. 

Improved mental health and sleep quality:

How you can feel psychologically is incredible; this is how it works in simple terms – endorphins are released when we exercise; these are natural mood enhancers; you could even find that it can reduce the feeling of anxiety, depression and reduce stress levels, according to a trial done by James Whitworth in 2021 to determine the improvement of sleep quality for several participants. The findings of this study suggested that over three weeks of high-intensity resistance training, sleep improved, and anxiety levels decreased, especially in those who had post-traumatic stress Disorder (PTSD).

Hormonal balance:

Regular strength training can help balance hormones, especially for women dealing with conditions like PCOS (Polycystic Ovary Syndrome). Exercise, including strength training, can help regulate insulin levels, which is crucial for managing PCOS symptoms. An article on strength training and hormonal balancing explained that as women grow older, they produce less oestrogen, causing a higher risk of osteoporosis. Strength training stimulates the production of this sex hormone, rebalancing the body. 

Preparing your body for the best chance at a healthy pregnancy:

Susan Lashch, MD, a Women’s Health Specialist at University Hospitals, writes; During pregnancy, strength training can relieve feelings of fatigue and low energy and lessen the chance of a cesarean birth being necessary.

Your metabolism increases:

At rest, muscle burns more calories than fat tissue. Strength training can boost women’s metabolism and make maintaining or losing weight easier by increasing muscle mass.

Healthier, more muscular bones:

Osteoporosis can become more common as women age due to the bones becoming weaker. Strength training can help increase and maintain bone density and reduce the risk of fractures and breaks. Help combat muscle loss during post and peri-menopausal women, according to Corinne Bazella, MD, OB/GYN with a particular interest in menopause. “And given that muscle tissue is highly metabolically active, strength training may help prevent common metabolic diseases like diabetes and help prevent the weight gain commonly experienced in menopause.”

Enhanced functional strength:

Strength training isn’t just about building muscle and making everyday activities easier. It can also improve one’s ability to perform daily tasks easily, such as lifting groceries, carrying children, or moving furniture.

Navigating Training Around Your Menstrual Cycle – How Does it Work?

One of the most significant differences between men and women is the menstrual cycle and its impact on women. Women tend to experience hormonal fluctuations throughout the month, impacting strength, stamina, endurance, and even recovery. So, it’s important to understand how the cycle works, when it is best to train, and what type of training will enhance your results and benefits. 

It’s crucial to optimize your training at different times in your cycle to stay balanced emotionally, physically and mentally. To provide a brief overview of how the cycle works, here are the phases below:

Menstruation Phase (Days 1-5): Do lower-impact activities such as yoga or pilates this week and maybe try meditation. This will help ease cramping and improve mood. 

Follicular Phase (Days 6-14): Women often feel more vital and energized this week. This makes it a good time for intense strength training and even going for your Personal Best (PB). 

Ovulation (Days 15-17):  You are now at your mid-cycle, when your estrogen levels peak; this can lead to a more substantial feeling with more energy and a good time for high-intensity training, such as High-Intensity Interval Training (HIIT). Not all, but some women may feel uncomfortable during this cycle. So, make sure you listen to your body; everyone is different. 

Luteal Phase (Days 18-28): The luteal phase begins after ovulation and is characterized by increased progesterone levels. Women may want to shift down to a more moderate workout level; the hormone levels can cause fatigue and reduce pain tolerance, making it challenging to do high-intensity workouts. Depending on your feelings during this phase, you should focus on lighter strength training, mobility work, or rest days. Even some breathing exercises can help to reduce feelings of anxiety. 

Tips on Creating a Strength Training Plan That Works for You

Strength training is so versatile it’s not a one-size-fits-all approach, which means women should embrace this and consider that women train differently from men. With a focus on listening to your body, here are some tips on getting started:

Set achievable goals: Discover what you want to achieve, whether building lean muscle, increasing your strength, or even just keeping flexible; it’s essential to know your goal. Maybe find a suitable personal trainer who is professionally trained and who will understand and guide you through your journey, set goals by way of plans, and even conduct regular sessions with them. Barbend have done the hard work for you and scrutinized eight online Personal Trainer directories; check them out here. Alternatively, you can find PTs in person via this UK-based directory or even head down to your nearest gym, where they will recommend the best-suited PT for you.

What are the right exercises for you? Your goal will depend on what exercise is best for you; for example, compound movements such as squats, dead lifts or clean and press are all brilliant overall strength training exercises, but remember, always seek professional advice first before attempting these for the first time to prevent the risk of injury. Equally, other targeting exercises such as glute bridges, the plank and the chest press are also great. Here are a few how-to tips for some suggested exercises to get you started:

• Body weight squat
• Deadlifts
• Clean and Press

Form is paramount: It’s essential to focus on your form rather than the weight you are loading on your bar; this way, you will prevent injury and ensure you are working on the right muscle groups. To being, start off light and work your way up to an achievable weight gradually. According to Mayo Clinic, when lifting weights, you must move through the full range of motion in your joints. As a result, the better your form, the better your results, and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions

Are you listening to your body? You should feel strong and empowered, not exhausted and drained from strength training. Therefore, make sure you take note of how you feel during the workouts. Afterwards, you will feel tired, maybe even ache a little. However, if you experience pain or discomfort, it is time to stop and re-evaluate; even if you’re in doubt, ask a fitness Professional to check your form before carrying on. Finally, take a rest day; training every day will overload your body and put it under unnecessary stress, which could lead to injury and depletion in nutrients. Furthermore, when you’re fuelling your body with the proper nutrients, these will be working hard to repair the muscle fibers and feed your body what it needs.  

You Hear it Constantly: ‘I don’t want to be bulky.’

This is a joint statement made by so many women, but what ‘bulky’ means differs for everyone. You will be sculpting and toning your muscles, giving you more definition. Still, the term ‘bulky’ is used negatively. An article written by Amanda Capritto stated that ‘In general, women don’t produce as much testosterone as men.’ 

Treat it Like a Journey and Celebrate Your Wins

Strength training is more about the journey than the end goal. Progress tends to come in different forms, especially with women juggling the time of the month or even age dependent. But make sure to celebrate these small wins over time; they are milestones you have achieved. For example, It may be a new, heavier weight or an adjustment on your form; whatever the case, celebrate it!

Keep a log of your progress. Many people use a journal or a fitness app (found on Apple) to help them record their results and progress. This could keep you on track.

Take your time and be patient. Do not get demotivated if you don’t see immediate results. Consistency is key; this will bring you closer to your goal.

Remember to rest and recover. This is as important as the workout. The magic happens when your body is resting. It takes time to repair and regenerate, ready for your next session. A few ways to keep moving and help your recovery are to stretch, try yoga, use a foam roller, take a warm bath, and add some of your favourite salts. However, over and above all of this, sleep is the best way to enhance your recovery. 

Embrace your Unique Strength

When it comes to strength training as a woman, it’s so much more than just lifting weights; the feeling of empowerment is felt, and you can embrace your unique strengths and capabilities, so understanding the difference between men’s and women’s abilities in strength training is key to tailoring your workout plan. Remember,  this is your journey; celebrate your wins, and, more than anything, enjoy the benefits you will see and feel when you embrace this in your life.

Reference List

1. Whitworth, James W., et al. “High-Intensity Resistance Training Improves Sleep Quality and Anxiety in Individuals Who Screen Positive for Posttraumatic Stress Disorder: A Randomized Controlled Feasibility Trial.” Mental Health and Physical Activity, vol. 16, Mar. 2019, pp. 43–49, www.sciencedirect.com/science/article/pii/S1755296618301388?via%3Dihub, https://doi.org/10.1016/j.mhpa.2019.04.001.
2. “How Strength Training Balances Your Hormones.” Experience Life, experiencelife.lifetime.life/article/how-strength-training-balances-your-hormones/.
3.   “The Unique Benefits of Strength Training for Women.” Www.uhhospitals.org, www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
4. “Corinne Bazella, MD.” Uhhospitals.org, 2024, www.uhhospitals.org/doctors/Bazella-Corinne-1912125428. Accessed 28 Aug. 2024.
5. Williams, Brett. “Follow These Simple Steps to Master the Bodyweight Squat.” Men’s Health, 16 Feb. 2022, www.menshealth.com/fitness/a39110810/how-to-do-bodyweight-squats/.
6. Fargo, Morgan. “How to Deadlift Properly, plus 11 Major Benefits of the Bread and Butter Strength Exercise.” Women’s Health, Women’s Health, 5 Oct. 2018, www.womenshealthmag.com/uk/fitness/workouts/a706790/how-to-deadlift-properly/. Accessed 30 Aug. 2024.
7. Cummings, Matt. “The 8 Best Online Personal Trainers of 2024.” BarBend, BarBend, 22 Dec. 2023, barbend.com/best-online-personal-trainers/. Accessed 30 Aug. 2024.
8.  “Add Power to Your Workout with the Clean and Press.” Verywell Fit, www.verywellfit.com/how-to-do-a-clean-and-press-in-3-steps-3571762.
9. Capritto, Amanda. “Does Lifting Weights Make Women Bulky? The Myth That Won’t Die.” CNET, 16 Apr. 2021, www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/.