Strength Training for Women: What You’ve Been Told Is Wrong

Strength Doesn’t Have to Look a Certain Way

There’s no shortage of opinions about what strength training for women should look like—heavy lifting, transformation photos, gym selfies, complicated routines. But real strength doesn’t follow someone else’s checklist.

You don’t need to lift like a bodybuilder. You don’t need a gym. And you definitely don’t need to spend hours working out to get stronger.

If you’ve been curious about lifting, unsure where to start, or wondering how strength training actually fits into your life—this guide is for you.

We’ll cut through the confusion and show you exactly what strength training really means for women: grounded, simple, and sustainable.

Here’s what you’ll find in this beginner’s guide to strength:

1. What Strength Training Really Means for Women

2. Proven Benefits Backed by Science

3. Why Cardio Isn’t Enough

4. What’s Holding Women Back from Starting

5. How to Start Without Equipment or a Gym

6. What to Expect as Your Strength Grows

7. The Power of Repetition Over Perfection

8. You Don’t Need to Be Ready—Just Willing to Start

9. When You’re Ready for More: The 60-Day Fitness Plan

If you want to start getting stronger and want structure that fits your life, my 60-day strength program is built for you. This program helps you build consistency, confidence and lasting strength from day 1, with workouts ready and waiting for you. I'd love to see you inside and help you build strength! Join me here!

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.

Science-Backed Benefits of Strength Training for Women

• Improves bone density: According to a study published in the Journal of Bone and Mineral Research (2014), strength training helps increase bone mineral density in women, which can reduce the risk of osteoporosis as they age. This is especially important for women post-menopause.

• Boosts metabolism and aids weight management: Research in the American Journal of Clinical Nutrition (2012) found that resistance training increases resting metabolic rate, helping women burn more calories even at rest.

• Enhances mental health: A systematic review in JAMA Psychiatry (2018) showed that strength training can significantly reduce symptoms of depression and anxiety, improving overall mood and quality of life.

• Reduces risk of chronic diseases: The British Journal of Sports Medicine (2017) highlighted that regular strength training reduces risks related to heart disease, type 2 diabetes, and certain cancers in women.

• Improves functional ability: Studies have found that strength training improves balance, coordination, and daily functional abilities, which is key for long-term independence.

I encourage you to dig even deeper into the benefits of strength training, as this is not a complete list. Also, I will add that some of the benefits may be personal to you, and not measurable by science. The way we feel is entirely our own experience and that is felt and measured within us. In just a minute I go further into some of these immeasurable benefits in the section How Strength Actually Changes You.

So, What Is Strength Training for Women?

Let’s strip it down to the basics—because it’s simpler than you think.

Strength training means working your muscles against resistance. That could be your own bodyweight, resistance bands, dumbbells, household objects, or even just the push of your arms against a wall. The goal? To improve your strength, stamina, control, and overall movement quality.

Are you 30+? Read my post on why strength training is crucial after 30 here.

It’s not about becoming a powerlifter or spending hours at the gym. It’s about building a body that works for you in real life.

Strength training helps you:

• Carry groceries without strain

• Pick up your toddler without a second thought

• Climb stairs or stand up from the floor with ease

• Move with more control, balance, and coordination

• Stay independent and mobile for decades to come

And here’s the real game-changer: The earlier you start, the more you benefit. Every rep builds not just muscle, but long-term resilience. You’re investing in future strength, bone density, joint protection, and quality of life—one workout at a time.

Whether you’re 28 or 68, it’s never too early (or too late) to start getting stronger.

Wanting more on what really counts as strength training? Read my post on this here.

But Isn’t Cardio Enough?

Cardio is important. It supports heart health, boosts endurance, improves lung capacity, and is proven to reduce anxiety and elevate mood. Walking, running, cycling, and other forms of aerobic exercise absolutely have a place in a well-rounded fitness routine.

But cardio alone doesn’t build or maintain lean muscle mass. And muscle is what supports your joints, stabilizes your spine, improves posture, and keeps you strong as you age. Without it, you may still feel tired, stiff, or weak—even if you’re getting your steps in.

Strength training fills in the missing pieces. It builds functional power for real life—like lifting groceries, climbing stairs, or getting up off the floor with ease. It also helps counteract age-related muscle loss (sarcopenia), supports metabolic health, and improves bone density—all things cardio can’t do on its own.

In reality, it’s not a competition between cardio and strength. You don’t have to choose.

You may be surprised to hear about the powerful effects of slow controlled movement. Read my article on low impact strength training here.

The best results come from combining both. Cardio for heart health. Strength for everything else.

Why Many Women Still Hold Back

Even when the desire to start strength training is there, it can feel overwhelming to take that first step. You’re not alone if you’ve ever thought:

• “I have no idea where to start.”

• “I’m too out of shape to begin something like that.”

• “What if I do it wrong and hurt myself?”

• “I don’t have time to drive to a gym, figure out machines, or commit to long workouts.”

These aren’t excuses—they’re real, understandable barriers. And they’re exactly why so many women stay stuck, not because they don’t care about their health, but because no one has shown them how to begin in a way that feels truly accessible.

That’s why my 7-Day Kickstart exists. It’s a free, approachable starting point designed to remove the guesswork, lower the pressure, and help you build early confidence with short, guided workouts you can do at home—no equipment, no complicated setup, no gym membership required. Get moving with my kickstart for free today here.

You Don’t Need Equipment to Begin

You can get strong with:

• Bodyweight exercises (like squats, bridges, and push-ups)

• Resistance bands (light, portable, and versatile) Check out more on beginner resistance band workouts here

• Time-efficient circuits (10–30 minutes)

And most importantly: a plan that tells you exactly what to do.

Starting strength training at home is not only possible—it’s often better for consistency. There’s no commute, no awkward gym moments, and no extra steps to talk yourself out of. That’s exactly how my fitness plans are built:

→ Daily guided workouts→ Clear instructions→ Built-in rest and recovery→ Resistance bands can be integrated

If you want a structured way to start, my 60-Day Fitness Program gives you guided, low-impact strength workouts you can do right at home. It’s built to help you stay consistent and feel stronger each week—without needing a gym or complicated equipment.

So whether you’re using bodyweight, bands, or just your own motivation, you’re already equipped to start.

Read more here on how to build strength at home.

How Strength Actually Changes You

The real power of strength training isn’t just in how it shapes your body—it’s in how it changes your entire system, inside and out.

Here’s what happens when women begin lifting consistently:

• Reduced joint pain & injury risk

  Strength training strengthens the muscles, tendons, and ligaments that support your joints. It also improves bone density, which is critical for long-term joint health and reducing fracture risk—especially as estrogen levels decline with age.

  
  

• Improved sleep, energy, and focus

  Lifting has been shown to regulate cortisol levels and increase the release of mood-enhancing brain chemicals like dopamine and serotonin. The result? Deeper sleep, clearer thinking, and fewer energy crashes.

  
  

• Better metabolic health

  Building muscle improves insulin sensitivity, supports hormone balance, and increases resting metabolic rate—all of which make your body more efficient, not just during workouts, but all day long.

  
  

• Body image shifts—from appearance to ability

  Many women report that regular strength training helps them reconnect with their bodies as tools, not objects. Instead of obsessing over size or weight, they begin to appreciate strength, capability, and presence.

  
  

• Emotional and mental resilience

  Strength training teaches follow-through. You learn to challenge yourself, face discomfort, and build confidence rep by rep. This resilience carries over into your work, your relationships, and your ability to handle life’s stressors.

You’re not just getting stronger—you’re rewiring your nervous system, reshaping your mindset, and reclaiming ownership of your body. And when that shift happens, fitness stops being a chore and becomes a source of power.

The Real Secret: Repetition Over Perfection

One of the biggest mistakes women make when starting strength training isn’t lack of effort—it’s chasing complexity instead of consistency.

Read more: Build Strength at Home With Only 20 Minutes a Day

The truth is, progress comes from repeating the basics, not constantly switching things up. Your body builds strength through repetition—by practicing the same foundational movements with control and intention. This creates neuromuscular efficiency, better form, and steady, measurable gains.

In contrast, too much variety too soon can overload your nervous system, stall progress, and make workouts feel more confusing than empowering. Especially in the beginning, keeping things simple allows you to focus on building confidence, form, and consistency—all of which are far more valuable than perfection.

You don’t need machines, mirrors, or memberships to build real strength. Learn exactly how to start—and stick with—strength training at home, using just your bodyweight or resistance bands. Read: Strength Training No Gym: Yes, You Can Build Real Strength at Home

Not Sure If You’re “Ready”? You Don’t Have to Be.

Here’s the truth:

• You don’t need to lose weight before strength training

• You don’t need to feel “motivated” first

• You don’t need to go to the gym or buy anything fancy

You just need to start showing up.

Read this if you're ready to start strength training at home.

The rest—the strength, the identity shift, the confidence—comes from there.

Whether you’re just learning proper form or coming back after a long break, I designed my 60-day fitness program as a great first move. I'm here to help you build strength and confidence from day 1 and by showing up, you get and even better gift: your own fitness habit. I'd love to see you there and help you get stronger!

Strength training for women doesn’t start in the gym. It starts in your living room. Your bedroom. Wherever you have 6 feet of space and the willingness to start.