As women, our bodies are beautifully complex and deserve to be treated with care, understanding, and respect. Dr. Stacy Sims, in her transformative books "Women Are Not Small Men" and "Roar," emphasizes an important truth: women's bodies are not just smaller versions of men's. This is especially true when it comes to fitness. If you're a woman, understanding how your body responds to exercise is key to staying strong, healthy, and confident. One of the most powerful tools in your wellness toolkit? Strength training.
Why Strength Training is Essential for Women
As we age, muscle mass naturally declines. For women, this can lead to a slower metabolism, increased fat storage, reduced bone density, and even a higher risk of injuries. Hormonal changes, particularly during perimenopause and menopause, makes this process even more pronounced. But here's the good news: strength training can change all of that.
- Protecting Bone Health and Preventing Osteoporosis Women are at a higher risk for osteoporosis, especially after 40 when estrogen levels start to decline. Strength training helps to build and maintain bone density by applying stress to the bones, which stimulates them to grow stronger. This reduces the risk of fractures and keeps you active and independent longer.
- Boosting Metabolism and Combating Weight Gain After 30, your metabolism starts to slow down. However, building muscle through strength training helps to reverse this. Muscle burns more calories than fat, even at rest, meaning the more muscle you have, the higher your resting metabolic rate. This makes it easier to maintain a healthy weight and avoid the creeping weight gain often experienced during midlife.
- Improved Hormonal Balance Dr. Sims’ work highlights how women’s hormonal fluctuations throughout life impact fitness, performance and recovery. Strength training can help regulate some of these hormonal changes by reducing stress hormones and promoting the release of "feel-good" hormones like serotonin and dopamine. This can help ease symptoms like mood swings, fatigue, and even some perimenopausal symptoms.
- Timing Strength Training with Your Cycle Women who strength train during their low hormone phase (days 1-14, the menstrual and follicular phases) build muscle more effectively. The body is more resilient, recovers faster, and can handle higher-intensity workouts. In contrast, during the high hormone phase (days 15-28, the luteal phase), the body prefers longer, lower-intensity efforts due to hormonal shifts like increased progesterone.
- Injury Prevention and Improved Balance Strong muscles support your joints, making you less prone to injuries, especially as we age. It also improves balance and coordination, reducing the risk of falls. As we get older, maintaining functional strength—being able to move efficiently and perform daily activities with ease—becomes essential to quality of life.
How to Get Started with Strength Training
Strength training doesn’t mean you have to lift heavy right away. Start with bodyweight exercises like squats, lunges, and push-ups, and gradually add resistance with dumbbells or resistance bands. Aim for 2-3 strength sessions per week, focusing on all major muscle groups.
Closing Thoughts
Strength training is one of the most effective ways to care for your body as you age. Whether you’re just starting or looking to enhance your routine, remember that your body is not the same as a man’s. By understanding and respecting your unique physiology, you can truly harness the power of strength training to feel your best at every stage of life.
At Body Evolution, strength training is an integral part of what we do and help you build muscle, boost metabolism, and feel empowered. Ready to get started on your strength journey? Join us today and experience a safe supported environment designed just for women.
