Strength Training for Women: Why Women Should Lift Weights.
Why Something is Better Than Nothing, and the Benefits of Strength Training for Women.
by Erin Lahay, Physiotherapist and Reformer Pilates Specialist.
To all the women juggling work, family and busy lives: this one’s for you.
You don’t need to spend hours in the gym to get stronger and you don’t need to give up the exercise you love.
As a Physiotherapist and Reformer Pilates instructor I know how important movement is for our health.
Pilates, aerobic exercise and fitness classes have valuable benefits but there’s one type of exercise I believe more women should prioritise: Strength training.
Building and maintaining strength is important throughout life, particularly as we get older. We naturally lose muscle and bone as we age and these changes can be more noticeable during perimenopause when many women experience muscle and joint pain. Strength training can help us maintain muscle, build strength and support bone health, helping us stay active and independent as we get older.
Strength training doesn’t need to be complicated or time-consuming. In fact, lifting slightly heavier weights and learning a few simple compound exercises can be a much more efficient way to build strength.
Why I started lifting heavier weights
I’m 45 and I enjoy Reformer Pilates, running, cycling, swimming and practising yoga. I’ve prescribed strengthening exercises for years; yet it was only in the last year that I prioritised heavier strength training for myself.
Why the change? I wanted to invest in my long-term health.
In the short term I want to be able to lift and play with my five-year-old daughter without worrying about injuring myself. In the long term I want to stay strong, healthy and independent for as long as possible.
The other evening I finished work at 6 pm and I was keen to get home in time to read my daughter a bedtime story. As I was about to run for the train I remembered I hadn’t lifted weights for a few days so I squeezed in three sets of Romanian deadlifts and three sets of bench press. It took less than ten minutes and I was able get home in time to put my daughter to bed. The following evening I noticed some muscle soreness in my legs, back and chest and this made me smile. It was satisfying to realize I’d managed to fit in something positive for my health without sacrificing family time.
This was also a good reminder that exercise doesn’t have to be all or nothing. A short session is better than skipping it because you don’t have time for a longer one.
Since lifting heavier weights I’ve also noticed aerobic exercise feels easier and I enjoy it even more.
Why strength training matters
All movement is valuable, but activities that challenge our muscles with sufficient resistance are particularly important for building and maintaining strength.
Regular resistance training can help us:
- Improve the capacity to tolerate the physical demands of work, hobbies, other forms of exercise and family life
- Improve strength and power; thus reduce the risk of injury including muscle and joint pain
- Maintain muscle mass as we age and improve independence later in life
- Support bone health and reduce the risk of osteoporosis-related fractures
You can continue enjoying Pilates, yoga, cardiovascular exercise as well as sports and other activities. Strength training complements them; it doesn’t need to replace them.
So where should you start?
If you’ve never lifted weights before, start with one session a week. Purchase some adjustable weights to use at home and choose a few compound exercises that strengthen multiple muscle groups. These might include squats, deadlifts, push-ups, pull-ups, or bent over rows. Learn how to perform them comfortably and use a resistance that challenges you without compromising your technique.
As you get stronger gradually increase the weight or difficulty. This is known as progressive overload and it’s an important part of making continued progress.
Consider booking a session with a personal trainer or a physiotherapist who can show you the basics and help you feel confident.
Over time you may find that two or more sessions a week work well for you but don’t let the ideal routine stop you from starting with what’s realistic.
You don’t need to do everything. You just need to begin.
Even if you don’t love it, you will love the results.
Something is better than nothing, and your future self may thank you for it.
Erin has been working as a musculoskeletal physiotherapist for 17 years. For the past 11 years, Erin has worked in London in sports medicine and private healthcare clinics, where she has established long-standing relationships with some of the leading sports and orthopaedic consultants in London.
Erin also has 10 years’ experience teaching 1:1 Reformer Pilates and enjoys using Reformer Pilates to help patients with pre and post-natal care, as well as a broad range of conditions including joint hypermobility, women’s health, pelvic floor, spinal conditions, mobility and inflammatory conditions such as arthritis.
