Strength training offers numerous benefits for women, helping to build lean muscle, boost metabolism, and improve overall health. Contrary to the myth that lifting weights will lead to excessive bulk, resistance training actually enhances muscle definition while increasing fat loss by raising the body's resting metabolic rate. Additionally, weight training plays a crucial role in strengthening bones—reducing the risk of osteoporosis—which is particularly important as women age. It also improves joint stability, reducing the likelihood of injuries, especially in the knees and hips. Beyond the physical benefits, strength training enhances mental well-being by promoting confidence, reducing stress, and increasing energy levels. Women who incorporate weightlifting into their routine often experience better posture, reduced back pain, and improved performance in daily activities.

For the best results, women should focus on a well-balanced strength training program that includes compound movements like squats, deadlifts, and push-ups, which target multiple muscle groups at once. Incorporating resistance exercises with free weights, machines, and body weight helps build functional strength and endurance. Aiming for at least two to three strength-training sessions per week allows muscles to develop while providing adequate recovery time. Additionally, combining strength workouts with proper nutrition, including sufficient protein intake, supports muscle repair and growth. Prioritizing progressive overload—gradually increasing weights or repetitions over time—ensures continuous improvement. By embracing strength training, women can enjoy long-term health benefits, enhanced physical performance, and increased confidence in their fitness journey.

Join OSU Health Plan Health Coaches Alison and Bonnie for the Group Health Coaching series “Women Working Out with Weights.” During this four-week series, starting on May 8 at noon, you will learn the benefits of strength training, overcome the stigma of women lifting weights, and participate in group discussion to gain confidence in building your own routine. Click here to register.