Wellness
If you've ever felt intimidated walking into the weights section of your gym, you're not alone. Many women avoid strength training, missing out on one of the most powerful tools for women's wellness available today.
The good news? Strength training offers life-changing benefits specifically for women's health, and it's more accessible than you think.
The Science-Backed Benefits of Strength Training for Women
Live Longer, Live Better
Recent research from Cedars-Sinai reveals compelling evidence: women who strength train just two to three days per week are 30% less likely to develop heart disease and significantly more likely to live longer. Few wellness interventions can match these results.
"Strength training for women is particularly important for many reasons," explains Dr. Lucia Ma, physician at TELUS Health MyCare. "Beyond improved physical fitness, evidence shows reductions in repetitive strain injuries, better bone and joint health, and improved mental health."
Women Need Less Exercise for Maximum Results
Here's an encouraging finding: the Journal of the American College of Cardiology discovered that women may need less exercise than men to achieve similar longevity benefits. Women who engaged in moderate intensity activities like brisk walking five times weekly reduced their premature death risk by 24%, compared with 18% for men.
This means your strength training routine doesn't need to be extreme to be effective.
Breaking Down Barriers: Why Women Avoid Strength Training
Despite these impressive benefits, 80% of women report they don't strength train regularly. Understanding these barriers is the first step to overcoming them.
Common Obstacles Women Face
The Intimidation Factor
Gym weight areas can feel dominated by experienced lifters. Seeing highly trained athletes who don't look like you can make the space feel unwelcoming.
The "Bulky" Myth
Many women worry that lifting weights will make them look bulky. This myth has been thoroughly debunked by fitness science, but it remains a persistent concern.
Time Constraints
"Many barriers exist for women to fully explore and participate in strength training, sometimes due to stigma, but mainly because women are often under pressure to fulfill multiple roles in society, which leads to a lack of time," notes Dr. Ma.
Making Time for Women's Wellness
For busy women balancing multiple responsibilities, finding workout time often means early mornings or late evenings when the household is asleep. Here's how to protect your wellness time:
Communicate with your family about why this time matters for your health
Block workouts in your calendar to create reminders and prevent scheduling conflicts
Start small with 20-minute sessions rather than waiting for the perfect hour-long window
7 Types of Strength Training Every Woman Should Know
Strength training isn't just about lifting heavy barbells. Understanding these seven types of strength based exercise opens up versatile options for your wellness routine:
1. Agility Strength
Quick, powerful direction changes. Try lateral movements or sprints with direction changes while carrying light weights.
2. Strength Endurance
How long you can sustain effort. Circuit training with bodyweight exercises like push-ups and planks builds this effectively.
3. Explosive Strength
High energy movements in short bursts. Box jumps and squat variations with resistance develop power and athleticism.
4. Maximal Strength
The heaviest load you can lift safely. Particularly beneficial for bone density, this involves heavier weights with fewer repetitions.
5. Speed Strength
How quickly you can move. Sprinting develops muscle power and prepares your body for speed, though it's often overlooked as strength training.
6. Starting Strength
The initial push of a movement without momentum. Kettlebell swings and sit to stand squats help you progress to heavier lifts.
7. Relative Strength
How strong you are relative to your body size. This naturally develops through consistent strength training and reflects how your body moves through space.
Beyond the Barbell: Diverse Strength Training Options for Women
This variety means your strength training routine can include:
Pilates for core strength and flexibility
Barre classes for muscular endurance and toning
Power yoga for strength and mindfulness
Traditional weightlifting for maximum strength gains
Bodyweight circuits for convenience and accessibility
The key is finding what works for your body, schedule, and goals.
Your Complete Women's Wellness Strength Training Plan
How Much Strength Training Do Women Need?
Research suggests two to three strength focused workouts per week for optimal health benefits. Sessions can range from 20 minutes to an hour. Remember: any workout is better than none.
Getting Started with Strength Training
Step 1: Set Values-Based Goals
Connect your training to what matters personally. When your goal aligns with your values, you're more likely to follow through.
Step 2: Customize Your Approach
Dr. Ma emphasizes that effective workouts should include multiple exercises tailored to your individual needs. Consider your body type, past injuries, current fitness level, and available time.
Step 3: Build Your Support System
Professional guidance makes a significant difference:
Dietitians help you fuel your body properly for training
Counsellors assist with goal setting, motivation, and working through any stigma or fear
Primary care professionals ensure your routine is safe and appropriate for your health status
Take the First Step Toward Strength and Wellness
Strength training isn't just about building muscle. It's about investing in your longevity, bone health, mental wellness, and overall quality of life. Whether you start with a 20-minute bodyweight routine at home or join a strength class at your gym, the important thing is to begin.
Every woman deserves to feel strong, capable, and confident in her body. Your strength training journey starts with a single workout.
Ready to Transform Your Wellness?
Connect with health professionals who can support your strength training goals through the TELUS Health MyCare app. Our team of primary care physicians, dietitians, and counsellors are ready to help you create a personalized wellness plan that fits your life.
Start your strength training journey today. Your future self will thank you.
Before starting any new exercise routine, consult with a healthcare professional to ensure it's appropriate for your individual health needs.
Sources
Strength Training for Women as a Vehicle for Health Promotion at Work
Nestler K, Witzki A, Rohde U, Rüther T, Tofaute KA, Leyk D. Dtsch Arztebl Int. 2017 Jun 30;114(26):439-446.
Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College
Hurley KS, Flippin KJ, Blom LC, Bolin JE, Hoover DL, Judge LW. Int J Exerc Sci. 2018 May 1;11(5):226-238.
