Women & Strength Training

Let’s talk women and strength training. Are you doing some? If not, WHY NOT?

Women Strength Beauty

Strength training has so many benefits, and with cardio, creates a complete workout. No, you don’t have to lift 100 pounds. No, you won’t “bulk up” (unless you want to). I actually LOVE strength training. I can feel my muscles and am starting to see definition all around. On the leg press machine, I love seeing how much I can do.

Let’s say you do 30 minutes cardio and 30 minutes strength training. You will definitely be burning more calories during the cardio, but are still burning calories while strength training. However, you are building muscles which will burn calories for much longer and helps to raise your metabolism.

Strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat, and look better in your clothes – and that’s what we’re all looking for, right?


People always say you should build muscle because muscle weighs less than fat. Not true.

Fat vs Muscle

5 pounds is 5 pounds. Muscle doesn’t weigh more than fat, but it is denser and takes up less space in your body. This is why you want to strength train – get rid of the fat and build the muscle.

Here are some articles I found on the strength training:

The Best Strength Training for Women

Myths about Women and Strength Training

7 Reasons Why Women Should Strength Train

A Woman’s Guide to Strength Training More Effectively

10 Reasons Why YOU Should Life Weights

What do you need to strength train (assuming you do not belong to a gym)? Dumbbells, kettlebells, resistance bands or resistance tubing. Watch Walmart or Target ads. Usually these go on sale quite frequently. Also, Amazon.com is a great place to buy equipment.

I will tell you what Tina, my online personal trainer, has had me doing. I would do three strength training workouts a week:

  • Arms/Upper body
  • Lower body + Core
  • Full body

The plan is not to do these workouts on back to back days in order to give my muscles time to recover. Mix in some cardio, and there you go. My new plan has me doing 5 minutes cardio, round of strength training, 5 minutes cardio, round of strength training, 5 minutes cardio, etc. I did the first one this morning and loved it. It keeps your body guessing as to what comes next. Plus, with only 5 minutes on the cardio (for me the elliptical), there isn’t time to get bored.

Do you strength train? Why or why not?

Have a healthy day!

2 Responses to “Women & Strength Training”

  1. As a 71 year old with poor balance from a stroke and an artificial knee, no, I don’t do much strength training. But I do get in an hour or two a day on the stationary bike/rowing machine, and adult tricycle or gardening when the weather is good.