The Unique Benefits of Strength Training for Women

Building stronger muscles has a long list of health benefits for both men and women, including:

• Improved mental health
• Lower risk of chronic illnesses like heart disease and diabetes
• Higher metabolism for more efficient calorie burning and weight control
• Better blood flow and less inflammation

Tween & Teen Girls

Studies have shown an association between strength training and self-esteem in girls ages 10 – 16 years. The physical strength often translates to more confidence and increased feelings of self-worth.

Childbearing & Pregnancy

During pregnancy, strength training can relieve feelings of fatigue and low energy. It also lowers the risk of pregnancy complications like

• Gestational diabetes
• Preeclampsia
• Postpartum depression

Perimenopause & Beyond

Benefits in addition to fighting muscle loss include:

• Reduces the risk of age-related cognitive decline, including Alzheimer’s disease
• Improves joint and muscle pain
• Slows bone loss and prevents osteoporosis
• Lowers the risk of certain cancers
• Increases range of motion and mobility
• Improves balance and reduced risk of injury due to falls

Getting Started

The American College of Sports Medicine (ACSM) recommends

• Two 15 – 30 minute strength training sessions week
• 75 minutes of vigorous aerobic exercise (running, swimming laps, aerobic dancing) OR 150 minutes of moderate aerobic exercise per week (brisk walking, biking, swimming, yardwork)

Regardless of your age, you should always check with your doctor before beginning any new exercise program.