Strength Training for Women

min read


The Sports Injury Clinic

January 13, 2022


Benefits of Strength Training for Women

There are many benefits to strength training for women. Strength training can help improve bone density, reduce the risk of injuries, and increase muscle mass. Strength training can also help improve posture and balance. In addition, strength training can help reduce the risk of chronic diseases such as obesity, heart disease, and diabetes.

As the number of women participating in strength sports continues to grow, it's important to understand the benefits and proper techniques for female strength training. When done properly, strength training can be an incredibly effective way to improve your health.

The Best Exercises for Women To Do

There are a lot of different exercises that women can do in order to stay fit and strong. However, some exercises are better than others when it comes to strength training for women.

Weight Training

As you would expect, lifting weights is one of the best exercises when it comes to strength training for women. This is because lifting weights can help to build muscle and improve bone density. Additionally, lifting weights has been shown to reduce the risk of injuries in women.


Swimming is another great exercise for women to do. Swimming is a great way to get a full-body workout without putting too much stress on the joints. Additionally, swimming can help to improve cardiovascular health and burn calories.


One of the more popular exercises for women is yoga. Yoga can help to improve flexibility, balance, and strength. Additionally, yoga has been shown to reduce stress levels and improve mental well-being.

Myths About Strength Training for Women

Although the fitness landscape has changed a lot, there are still a number of underlying myths about women and strength training. Here we dispel the common myths and discuss how a well-structured and supervised program of strength training for women will actually affect your body.

Myth 1: Lifting weights will make you bulky

The truth is, it is very hard for women to “bulk” up as women’s bodies naturally create little testosterone compared to men.

Weight lifters who are bulky are that size because of thousands of hours of training, eating specific diets, possible health supplements that are designed to help gain muscle.

Myth 2: You can reduce fat from specific areas

Unfortunately, our bodies can’t reduce fat in specific, localised areas. Your body will lose fat you currently have in a certain order and every female is different. Ways that can help include – diet and nutrition, and a specific training program. Strength training for women may help your overall body fat, but it won't be able to target a specific area.

Myth 3: Lifting weights will result in injury

Lifting any weight with bad technique, poorly managed pre-existing injuries, training while fatigued or increasing your weight to quickly can all cause injuries.

Although there are so many different factors that can cause injury, lifting heavy with correct form, is not one of them.

Right now, there is more research about the benefits of strength training than there is about the myths of strength training. Strength training for women will help enhance bone strength, reduce the risk of osteoporosis, increase joint stability, help prevent injuries, increase functional strength for sports and daily activities, also improved self-esteem and confidence. While you don’t have to lift “big and heavy” weights, following a well-structured supervised program will see you reap the benefits of strength training.  


View All
View All
The Sports Injury Clinic acknowledges the traditional owners of the land, the Bunurong people, and pays respect to Elders past, present and emerging.
Melbourne website design by PIER ©2021