Why Strength Training Matters More Than You Realize
Unlocking Hidden Benefits for Every Woman—From Bone Health to Confidence
Have you ever struggled to haul all your groceries in one trip, or looked up at your kids on a playground and wondered if you could really climb up there if they needed you? These everyday feats come down to one simple but often overlooked component of fitness: strength training. In a recent episode of the Fit Friends Happy Hour podcast, host Katie, explored the far-reaching benefits of resistance training, debunked persistent myths, and provided tangible advice for getting started. Let’s dive deeper into why strength training deserves a spot in everyone’s routine—and how you can make it work for you.
Beyond Aesthetics: The Real Benefits of Strength Training
Too often, exercise is viewed through the narrow lens of weight loss or aesthetics. But as Katie points out, focusing only on body composition can zap motivation and leave you missing out on so much more. Strength training, specifically, has profound effects on both your physical and mental health—effects that reach far beyond the mirror.
Physical Health: Strong is the New Fit
Bone Health:
As women age—especially during peri- and post-menopause—bone density declines, increasing the risk of osteoporosis and falls. Resistance training doesn’t just tone your muscles; it actively supports bone density, making bones stronger and reducing the risk of serious injury. This is a true game changer, given that falls are one of the top causes of death among older adults.
Cardiovascular Health:
Cardio isn’t the only way to support your heart. Research highlighted in the episode shows that strength training can reduce cardiovascular mortality by up to 30% in women. Plus, women often need less exercise than men to achieve the same longevity benefits—a pretty motivating statistic!
Metabolic Boost:
Muscle is metabolically active tissue. When you build lean muscle, your body becomes more efficient—even at rest. Resistance training helps regulate blood sugar by clearing glucose from the bloodstream, supporting metabolic health and potentially reducing the risk of diabetes and other metabolic disorders.
Mental and Emotional Wellness
The benefits don’t stop at your muscles and bones. As Katie explains, multiple studies have found that moving your body, particularly through strength training, helps reduce stress, elevate mood, and boost resilience. If you deal with anxiety or depression—a reality for more than half of her clients—strength training can act as a powerful adjunct to other treatments.
Even more, the accomplishment you feel when you crush a tough workout doesn’t stay in the gym; it translates to added confidence in the workplace, at home, and in everyday life. As you get stronger, you might not just be lifting heavier weights—you could find yourself tackling new challenges outside the gym, too.
Myth Busting: What Women Really Need to Know
Despite decades of fitness advice, some myths just won’t die. Here are two that Katie makes sure to squash:
“I Don’t Want to Get Bulky!”
The fear of bulking up keeps many women away from weights, but the biology simply doesn’t add up. Most women don’t have enough testosterone to develop large muscles without tremendous effort and intentionality. Regular strength training will make you strong, not bulky.
“No Pain, No Gain?”
A workout doesn’t have to leave you sore to be effective. Soreness is not always the marker of progress. Proper recovery and incremental progression are essential to avoid injury and build sustainable strength.
How to Get Started
Katie’s advice is refreshingly practical. If you’re new to resistance training or returning after a break, start with bodyweight exercises—they’re effective and accessible to everyone. Progress by using fixed machines for safety and support, then move on to dumbbells, barbells, or kettlebells as your confidence and strength grow. The key is progressive overload—doing a bit more over time, whether that’s an extra rep or a slightly heavier weight.
Aim for two to three sessions per week on non-consecutive days, allowing your muscles the essential rest they need to heal and get stronger.
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It’s Never Too Late
Need inspiration? Look up Joan McDonald, who began her strength journey at 70 and now deadlifts and does pull-ups. Her story is proof positive that strength training isn’t just for the young or athletic—it’s for everyone, at every stage of life.
Life simply gets easier when you’re stronger. Whether you want to enjoy daily activities, support your long-term health, or just feel more empowered in your own skin, strength training is a vital tool. Start small, stay consistent, and let every rep build not just your muscles, but your confidence and capability for life.
If you need more support, consider working with a fitness professional or exploring virtual programming options to keep you on track and accountable. Your stronger self is waiting!
399. In this episode of Fit Friends Happy Hour, host Katie, a dietitian and personal trainer, highlights the benefits of strength training for women, and uncovers reasons you may have overlooked.
What we cover:
The physical and mental health benefits of strength training, particularly for women at various life stages
How to get started or reignite your energy again
Debunking myths about getting bulky and the importance of progressive overload in training
Connect with Katie:
Non-Diet Newsletter | www.katiehake.com/newsletter
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