Low Impact Training for Women: Get Results Without Wrecking Your Body

You want to feel strong—but not at the expense of your energy, mindset, or motivation.

Maybe you've pushed through intense workouts before, only to end up exhausted, frustrated, or completely burnt out. Or maybe you're stuck in an all-or-nothing pattern where you're either going full force or not showing up at all.

Here’s the truth: progress doesn’t have to come with punishment. Low impact training offers a smarter, more sustainable way forward—especially for women who want lasting strength without sacrificing their well-being.

In this post, you’ll learn what low impact training really is, why it works, and how it can help you stay consistent without burning out.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

What Is Low Impact Training?

Low impact training refers to exercise that minimizes strain on the joints and connective tissues, while still improving strength, endurance, and overall fitness. Unlike high impact workouts—like jumping, running, or plyometric circuits—low impact movements keep at least one foot on the ground, reducing repetitive stress.

But don’t mistake low impact for low challenge.

When structured intentionally, low impact training can:

• Elevate your heart rate for cardiovascular benefits

• Build lean muscle through time under tension and resistance

• Improve balance, core control, and mobility, especially in women with posture or pelvic floor concerns

A 2019 study published in the European Journal of Applied Physiology found that moderate resistance training using low impact movements was equally effective for improving strength and body composition in women, compared to more intense protocols—without the increased injury risk associated with high-impact modalities.

Low impact training is about efficiency, not intensity for intensity’s sake. You’re training smarter—not harder—and your results reflect that.

Want to learn more about how to build strength without burnout? → Explore my full guide to low impact fitness.

Why Low Impact Training Works for Women

Many women deal with stressors that traditional fitness programs often ignore—or worse, aggravate:

• Hormonal fluctuations that impact energy, inflammation, and recovery

• Autoimmune conditions, chronic fatigue, or pain-related limitations

• Pelvic floor instability after pregnancy or from years of under-supported training

• Mental fatigue and burnout, especially from high-demand work or caretaking roles

Research supports a more adaptive approach. A study in the Journal of Women’s Health Physical Therapy found that low impact resistance training improved functional strength and reduced pain levels in postpartum women without exacerbating pelvic or joint issues.

Meanwhile, a 2020 review in Frontiers in Psychology highlighted that women are more likely than men to experience psychological burnout from overtraining, especially when recovery and self-regulation aren't built into the workout structure. Low impact formats naturally allow for better recovery, improving both physical consistency and mental adherence.

When your training respects your current capacity—rather than fighting against it—you stay consistent, energized, and injury-free. That’s exactly what low impact training does. It builds you up instead of breaking you down.

Read more on why low impact strength training is where strength and sustainability actually meet.

Why It’s Hard to Start (And How Low Impact Training Makes It Easier)

If you’re feeling hesitant to start—or restart—your fitness journey, you’re not alone.

Fitness cultures can be overwhelming. Everywhere you look, there are intense programs, high-energy influencers, and “all-or-nothing” challenges that make starting feel impossible unless you’re ready to go full throttle from day one.

Many of these plans rely heavily on high motivation, perfect conditions, or unrealistic daily commitment—which isn’t how life works for most women.

Motivation ebbs and flows, and building a routine around that kind of pressure often leads to burnout or quitting before you really get started.

Here are some common feelings that hold women back:

• Feeling intimidated by complex or intense workout plans

• Worrying that low effort won’t deliver real results

• Comparing yourself to others who seem “already fit” or advanced

• Being unsure where to begin or how to create a sustainable routine

• Fear of failure or quitting again

Many plans rely heavily on high motivation, perfect conditions, or unrealistic daily commitment—which isn’t how life works for most women. That’s a recipe for burnout, leading to frustration and quitting before you really get started.

Low impact training offers a simple, effective solution. It strips away the pressure to do too much too fast and focuses on gradual, sustainable progress. It meets you exactly where you are—and helps you build strength and confidence step by step.

How Low Impact Training Still Gets Results

Here’s how low impact training builds strength and resilience—without breakdown:

• Muscle activation without strain: Slower, controlled movements increase time under tension.

• Consistent recovery: Less soreness means fewer skipped workouts.

• Improved mobility and stability: Core, glutes, and postural muscles get stronger, fast.

• Better adherence: You’re not dreading the next session—you're ready for it.

If you’re ready to feel stronger without constantly running yourself into the ground, low impact training is the place to start.

In fact, research shows that consistent moderate-intensity movement is often more effective for long-term adherence and recovery than high-intensity, high-impact workouts—especially for women.A study published in the Journal of Strength and Conditioning Research found that low impact strength routines improved muscular endurance and functional performance without overloading the body’s recovery systems.

You don’t need extreme workouts to make meaningful progress—you need a consistent, sustainable plan.

Start with my free 7-Day Kickstart and get a done-for-you, low impact routine built to help you gain strength, boost energy, and start a routine without the burnout.

What Low Impact Workouts Actually Look Like

You don’t need fancy equipment or a gym membership to start. Here are a few common types of low impact training for women:

• Bodyweight strength circuits (think squats, glute bridges, push-ups on knees)

• Resistance band routines that add challenge without strain

• Pilates or barre-inspired core work to improve posture and control

• Walking lunges, wall sits, or modified planks for total-body training

• Low impact cardio like incline walking or step-ups

Tips to Start Low Impact Training Without Burning Out

1. Start with 3 days a week and give yourself grace as you build momentum.

2. Use a workout plan that’s progressive and structured—random YouTube videos can lead to inconsistency.

3. Track how you feel post-workout, not just during. A good session should leave you feeling strong, not fried.

4. Layer in mobility and recovery, especially if you're coming from injury, stress, or long breaks.

5. Adjust intensity, not your identity. You’re still an athlete—just training in a way that respects your whole life.

Here's how to get strong without burning out. Read my article about low impact workout plan for beginners.

Low Impact Doesn’t Mean Low Ambition

Choosing low impact training isn’t about going easy. It’s about going intentionally.

For women navigating burnout, pain, or just real-life demands, this approach allows you to keep growing stronger—without sacrificing your body in the process.

Want to try it yourself? Start with my free 7-Day Kickstart—a low impact plan designed specifically for women who want sustainable fitness.