Why Strength Training is Essential for Women
As women, we’re often encouraged to focus on being thin, toned, or smaller. But here’s the truth I’ve come to live by:
I don’t train to shrink — I train to stay strong, live long, and love well!
Strength training has become a non-negotiable part of my holistic health practice, not just for aesthetics or short-term goals, but because I want to live a life that’s full, mobile, independent, and grounded in vitality. I want to be present for my kids now and when I’m 70. I want to carry my grandbabies, not be carried.
The Science: Strength Training and Women’s Longevity
Research consistently shows that strength training, especially when practiced consistently over time, can significantly improve a woman’s long-term health outcomes.
Here’s what the science says:
Increases longevity: A 2022 study published in The British Journal of Sports Medicine found that strength training just 1–2 times a week was associated with a 10–20% lower risk of death from all causes, including heart disease and cancer.
Supports bone density: Women are at greater risk of osteoporosis post-menopause due to declining estrogen levels. Resistance training helps preserve and even rebuild bone mass, reducing fracture risk.
Maintains muscle mass: From our 30s onward, we naturally lose muscle, a process called sarcopenia. Without intervention, this can lead to frailty, falls, and a loss of independence in older age. Strength training slows and reverses this process.
Boosts metabolism & insulin sensitivity: Resistance training improves glucose uptake and metabolic health, reducing the risk of type 2 diabetes and supporting hormonal balance.
Improves mental health: Lifting weights has been shown to reduce symptoms of depression and anxiety, increase self-efficacy, and provide a powerful sense of accomplishment.
This is what the long-term research says. I say “Learn to listen to your body! Not everyone is the same. It tells you exactly what’s working and what isn’t working, you just need to tune in.
What It Looks Like for Me
My approach is simple and sustainable — not extreme or complicated:
Full body moderate resistance sessions, 2–3x per week
Focused on functional movements like squats, hinge, push, pull, carry and twist
Using machines, dumbbells, bodyweight, or resistance bands depending on the day
I always include mobility and breathwork before and after to protect my joints and nervous system
And perhaps most importantly — I rest between sessions, honoring recovery just as much as effort
It’s not about lifting the heaviest or “going hard” every day. It’s about building a resilient body that supports my full life — from running after my kids now to running after my grandkids later.
Why I Train (The Real Reason)
I don’t train just for me.
I train because I never want to be a burden to my children or husband
I train because I want to lift my children and hold space for them when they’re grown.
I train because my body is the vessel through which I love, serve, and show up in the world.
Strength is not just physical — it’s emotional, mental, and deeply spiritual.
And every time I step into a session, I’m casting a vote for the future I want:
Independent, vibrant, and full of life.
A Final Note
If strength training feels intimidating, start small.
You don’t need to be a gym junkie or know all the names of the exercises.
Just begin.
Move with intention.
Build one rep, one set, one session at a time.
Because you, too, deserve to feel strong — not just for today, but for all the years to come.
