Women: Don’t be shy of strength training

Resistance training has become well-recognized by the general population as an important way to maintain health and fitness, yet statistics indicate that less than 19 percent of women strength train at least two times a week. These same statistics, however, show a slight uptick in women taking part in general fitness or gym-based training sessions. These findings indicate there is a low engagement rate between women and strength training, which can be due to numerous factors, including social, physiological and mental barriers.

One of the common concerns that some women have about strength training is that it will make them bulky. First, it is helpful to understand that women don’t have the high testosterone profiles that men do, and therefore they are not going to gain muscle mass in the same way. Also, training for hypertrophy (muscle size/gains) is a careful decision that requires an intensive training regimen as well as a nutrition plan, so a woman is not going to get bulky overnight or by accident.

Another barrier for many women is a concern about getting injured. The truth, however, is that strength training can be protective against injury because people who are stronger are less likely to get hurt in a fall or accident.

Finally, it is a widely held misconception that cardiovascular exercise is sufficient for weight management. If your goal is to get in shape, overlooking weight training is counterproductive.

For women who are new to strength training, it can be especially helpful to understand the value in it as it relates to your goals, which may not necessarily involve a change in physique. For instance, if your goal is to age well, strength training improves bone density and mobility. Or, if you simply want to feel more energized, strength training builds new mitochondria inside cells, which are the powerhouses of cells.