Strength Training for Women
Strength training is one of the best things women can do to support their health, fitness and independence at every stage of life. Whether you are in your 20s, navigating menopause or looking to stay active as you get older, it is never too late to start.
Why is strength training important for women?
Research continues to highlight the benefits of strength training for women. A 2025 review of 17 studies involving 690 postmenopausal women found that resistance training can help improve bone density in important areas such as the hips and spine. This is particularly relevant after menopause, when changes in hormone levels can accelerate bone loss.
Strength training also helps you build and maintain muscle, making everyday activities such as climbing stairs, carrying shopping, lifting children and getting up from a chair easier. Stronger muscles can support balance, movement and confidence as you age.
Other potential benefits include improved physical fitness, better body composition and a greater sense of well being. Strength training is not just about how you look; it is about what your body can do.
Do you need to lift heavy weights?
Not necessarily. Strength training can include dumbbells, resistance bands, gym machines and exercises using your own body weight. The key is to choose a suitable starting point and gradually increase the challenge as you get stronger. Consistency matters more than perfection.
Starting with two sessions a week can be a manageable way to build a lasting routine.
If you are new to strength training, returning after an injury or experiencing changes associated with menopause, a personalised program can help you exercise safely and confidently. A physiotherapist can assess your needs, adapt exercises to your abilities and help you progress at a suitable pace.