Why Women NEED Strength Training

As women approach perimenopause and progress through menopause, hormonal changes can affect muscle mass, bone density, and overall body composition. These shifts can impact health, mobility, and quality of life, yet strength training offers an effective way for women to manage these changes, maintain resilience, and stay active.

This blog post will explore the importance of strength training for women, especially around midlife, and how physical therapy can help women start and sustain a strength training routine, even after injuries or long breaks from exercise.

Why Strength Training Matters for Women’s Health

1. Preserve Muscle Mass and Strength

Around the age of 30, muscle mass begins to naturally decline, and this process accelerates during perimenopause due to reduced estrogen levels. Strength training is an effective way to combat this decline, helping women maintain muscle mass and improve strength, which supports daily function and reduces injury risk.

2. Protect Bone Health

Bone density also decreases with age, especially after menopause, raising the risk of fractures. Weight-bearing exercises, like strength training, have been shown to increase bone density and reduce the risk of osteoporosis, especially in areas prone to fractures, such as the hips and spine.

3. Boost Metabolism and Manage Weight

Muscle tissue is more metabolically active than fat, which means it burns more calories. Strength training helps boost metabolism, making it easier to maintain a healthy weight—a benefit especially helpful for women in perimenopause who may experience weight shifts and changes in body composition.

4. Enhance Mental Well-being

Strength training doesn’t only benefit physical health; it also supports mental well-being. Studies show that strength training can reduce symptoms of anxiety and depression by releasing endorphins, which improve mood. Many women report feeling more confident and empowered as they build strength and reach fitness goals.

How Physical Therapy Supports Women in Strength Training

Strength training can be intimidating, especially for women new to it or those with previous injuries. Here’s how physical therapy can make a difference:

1. Personalized Strength Training Plans

Physical therapists create customized strength programs based on each person’s fitness level, health goals, and any prior injuries. This personal approach is especially valuable for those new to lifting weights, as PTs can guide effective exercises that account for each individual’s unique health history.

2. Injury Prevention and Safe Technique

Past injuries can make strength training seem risky. Physical therapists assess movement patterns to identify any imbalances or instability that could lead to injuries. They also provide expert guidance on proper lifting techniques to minimize strain, helping women lift confidently and safely.

3. Pelvic Floor and Core Health

For midlife women, core and pelvic floor health is especially important. Physical therapists with specialized training can help women incorporate pelvic floor-safe exercises into their routines, reducing risks of issues like urinary incontinence and helping with core strength essential for daily movement and stability.

Getting Started: Strength Training Tips for Women

For those starting strength training, especially with the support of a PT, here are a few tips:

1. Begin with Bodyweight Exercises: Exercises like squats, lunges, and push-ups help build a foundation in strength without weights. PTs often recommend mastering bodyweight movements before progressing to weights.
   

2. Build Core Strength: Core exercises create a strong foundation for the whole body. Physical therapists can recommend effective, safe core exercises to prepare you for more advanced lifting.
   

3. Progress Gradually: Starting with a manageable weight and gradually increasing prevents strain on muscles and joints. Physical therapists can ensure that you progress at a safe pace for your body.
   

4. Stay Consistent: Strength training is most effective when done regularly. Aim for 2–3 sessions per week to see real benefits, and work with your physical therapist to establish a sustainable routine.
   

5. Listen to Your Body: Physical therapists teach clients to distinguish between normal muscle soreness and signs of overuse. This awareness helps you progress without pushing too hard.
   

Why Physical Therapy is Key for Women in Strength Training

For women interested in strength training but unsure of where to start—or for those with past injuries—physical therapy provides expert guidance, injury prevention, and the tools to build a sustainable fitness routine. Physical therapists are trained to assess individual needs, create tailored exercises, and help clients reach their goals without unnecessary risk.

For women approaching perimenopause and beyond, strength training is a proven method for maintaining physical health, independence, and confidence. By incorporating it into your life with the guidance of a PT, you’ll gain the support you need to stay strong, healthy, and active in every stage of life.

References

1. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.

2. Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(1), 71-77.

3. Kemmler, W., & von Stengel, S. (2013). The role of exercise in the prevention of osteoporosis. BioMed Research International, 2013.

4. Daly, R. M., & Dalla Via, J. (2016). Exercise and bone: the path of prevention and treatment. In Handbook of Clinical Neurology (Vol. 138, pp. 51-64). Elsevier.

5. Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566-576.