Why every woman should start resistance training

Women begin losing muscle mass decades before most people realise. Yet muscle is one of the strongest predictors of healthy ageing, metabolic health, and independence later in life. Resistance training is one of the most powerful things women can do for long-term health. This is not just about aesthetics. It is about strength, resilience, and healthy ageing.

First, let's bust the biggest myths

Myth 1: Weight training makes women bulky

This is one of the most common fears- and one of the least accurate.

Most women do not gain large amounts of muscle easily. Noticeable muscle size usually takes years of training, deliberate nutrition, and, in some cases, supplementation or performance-enhancing drugs. For most women, resistance training leads to reduced body fat and improved shape rather than a bulky appearance.

Myth 2: Women do not need to weight train

They do-  and it becomes more important with age.

Women gradually lose muscle mass and strength through adulthood, especially through midlife and menopause. Over time, that loss can affect mobility, independence and overall quality of life.

Myth 3: Resistance training is dangerous for older women

When done properly, resistance training is not only safe for many older women-  it is one of the most important forms of exercise they can do.

Strength and muscle are major predictors of how well we move, recover and stay independent as we age.

Myth 4: Resistance training takes too much time or needs a gym membership

Resistance training can be done at home. Exercises such as squats, lunges, step-ups and wall press-ups throughout the day all count. You do not need heavy weights or long gym sessions to benefit.

Why muscle matters so much

Muscle is often treated as if it only matters for appearance. In reality, it is one of the body's most protective tissues.

Skeletal muscle helps regulate blood sugar because it is one of the body's main sites for taking up and storing glucose. This is one reason resistance training can play such an important role in metabolic health.

This is particularly relevant for women with:

• Prediabetes
• Central weight gain
• A history of gestational diabetes
• PMOS

Resistance training and PMOS

Polyendocrine Metabolic Ovarian Syndrome (PMOS), previously known as Polycystic Ovary Syndrome (PCOS), is not just a reproductive condition- it is strongly linked with insulin resistance and wider metabolic dysfunction.

By improving muscle mass, insulin sensitivity, and body composition, resistance training targets some of the key metabolic issues associated with PMOS. Exercise is not a cure, but it is a valuable part of long-term management.

Resistance training and menopause

Perimenopause and menopause are major turning points for muscle, bone, and metabolic health.

Hormonal changes during this stage can increase the risk of muscle loss, reduced bone density and a slower metabolic rate. This is exactly why resistance training becomes even more important in midlife.

Resistance training places healthy stress on the bones and muscles, which helps support bone maintenance over time. That matters for reducing osteoporosis risk and helping protect against fractures later in life.

Final thoughts

Resistance training is not about becoming bulky. It is about becoming stronger, healthier, and more resilient.

Whether your goal is better energy, healthier ageing, support through menopause, or simply feeling more confident in your body, resistance training is one of the best investments you can make in your future health.

References

1. Moderators of Resistance Training Effects in Healthy Young Women: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research 38(4):p 804-814, April 2024. | DOI: 10.1519/JSC.0000000000004666. Molinari, Talita1; Radaelli, Régis2; Rech, Anderson3,4; Brusco, Clarissa M.5; Markarian, Anna Maria6,7; Lopez, Pedro4,8,9.
2. How can strength training build healthier bodies as we age? | National Institute on Aging. June 30, 2022
3. Resistance training effects on healthy postmenopausal women: a systematic review with meta-analysis. Climacteric. 2024 Jun;27(3):296-304. doi: 10.1080/13697137.2024.2310521. Epub 2024 Feb 14. PMID: 38353251. González-Gálvez N, Moreno-Torres JM, Vaquero-Cristóbal R.
4. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med 52, 287–300 (2022). Wewege, M.A., Desai, I., Honey, C. et al.
5. Resistance training for postmenopausal women: systematic review and meta-analysis. Menopause. 2023 Jan 1;30(1):108-116. doi: 10.1097/GME.0000000000002079. Epub 2022 Oct 25. PMID: 36283059.
6.  Resistance training and bone mineral density in women: a meta-analysis of controlled trials. American Journal of Physical Medicine & Rehabilitation. 2001 Jan;80(1):65-77. DOI: 10.1097/00002060-200101000-00017. PMID: 11138958. Sá KMM, da Silva GR, Martins UK, Colovati MES, Crizol GR, Riera R, Pacheco RL, Martimbianco ALC. Kelley GA, Kelley KS, Tran ZV.