Living Longer, Living Stronger: Weightlifting’s Benefits on Women’s Health

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Disclaimer: We strongly advise consulting your physician to better understand any personal needs and limitations and to ensure your training is safe and effective for your individual health history before making significant lifestyle changes. 

Weightlifting has long been misrepresented as overly intense, unsafe, or unsuitable for women, with persistent misperceptions suggesting that it makes women appear excessively muscular. Today, less than a quarter of women regularly engage in one weekly session of weight or resistance training compared to approximately 30% of men,  suggesting these misconceptions and other barriers still affect how the grand majority of women approach exercising1. As a result, many women continue to miss out on the significant health benefits weightlifting offers.

What Does Science Say about the Health Benefits of Weightlifting?

Academic studies have been extremely consistent and robust in linking strength training with improvement in a variety of health outcomes, many of which have direct relevance to women-specific issues. For instance, weightlifting can protect postmenopausal women from osteoporosis and reduce risk of falls2. Improved bone density is a key benefit in women across age groups, helping to delay the onset of age-related osteoporosis, a condition affecting  approximately 15–20% of postmenopausal women globally3. Beyond improved bone health, strength training improves muscular strength, balance, and reflexes, all of which contribute to fall prevention. Falls are the leading cause of health deterioration and a key predictor of long-term mortality in adults over 602. Among those aged 65 and older, falls account for 88% of all emergency department visits related to hip fractures, with women comprising roughly 70% of these cases4. By contrast, women who focus on strength training experience can increase in muscle strength ranging from 16% to 110% depending on the specific muscle group targeted, after 12 months of regular, supervised strength training5. These outcomes underscore the importance of prioritising strength training as a foundational component of women’s preventive healthcare.

Furthermore, evidence shows that increased muscle mass and improved body composition also affects disease progression6.  Sarcopenia – a condition characterised by muscle mass, strength, and function in older adults – asymmetrically impacts women more at an estimated 19% vs men at 14%. Diabetes and overweight conditions further compound health risks for women6. Additionally, in women undergoing cancer treatment specifically, muscle mass is a predictor of treatment tolerance, quality of life, and survival, with greater muscle mass being associated with a 20–50% lower risk of chemotherapy toxicity, better physical function, and significantly higher survival rates6. In fact, regular strength training is strongly linked to increased longevity and a reduced risk of premature death. Women who engage in strength training two to three times per week have been shown to experience up to a 30% lower risk of death from heart disease1.

Moreover, strength training has been shown to offer significant mental health benefits. Depression affects approximately 5.5% of women globally, nearly twice the rate observed in men7. Lifting weights has been associated with improvements in depressive symptoms of up to 30%,  with outcomes comparable to or even exceeding those of commonly prescribed psychiatric medications7. In workplace-based strength training initiatives, participants have reported improved subjective wellbeing and a decreased reliance on psychiatric drugs, as measured by validated mental health questionnaires and self-reported outcomes7. In a nutshell, strength training not only supports physical resilience but also fosters emotional wellbeing, contributing to a longer, healthier, and more fulfilling life.

Barriers in adherence to weightlifting by women

The reported low rates of weightlifting amongst women can be attributed to a variety of reasons, including the expected volume of exercise to see benefits, the expectation that weightlifting will result in a bulky or ‘too muscular’ aesthetic, the perceived risk of injury and the  belief that cardio-based workouts offer more health benefits. However, research provides robust evidence to dispute the above misconceptions.

First, systematic reviews have shown that as little as 1-2 short sessions (20–30 minutes) of resistance training per week are enough to provide benefits, including significant increase in muscle strength, reduced pain, and improved subjective wellbeing in sedentary and working women8. Measurable benefits have been observed even at training frequencies lower than the above, demonstrating improvements in both strength and pain levels compared to controls11. 

Secondly, the perceived risk of injury from lifting heavy, as shown by a survey showed that 34-50% are reluctant to incorporate weightlifting in their workout regimen for that reason9. However, studies following women who started lifting weights found that the risk of injury from training is remarkably low, especially when appropriately scaled. In a cohort of 542 women and 4,785 men,  weight-training injuries occurred in 0.05 and 0.31 per 1,000 training hours, indicating that risk of injury is both relatively lower for women than in men (roughly 7-fold in this study) and in absolute terms appears to be overall very low10.

Lastly, cardio-based workouts have been preferred by women with specific medical conditions such as polycystic ovary syndrome (PCOS), due to lack of awareness of the benefits reported in such populations. For example, insulin sensitivity, body composition and hormonal balance are key benefits in women with PCOS helping the overall outcomes in this condition, in contrast to excessive high-intensity cardio-based workouts, which may increase overall stress levels and metabolic dysfunction11,12.

Expert Tip: Find your ‘Why’

Establishing a sustainable and long-term strength training routine is a challenge many women face. Based on research around habit formation, building a routine often begins with identifying your deeper motivations – your personal “why”, alongside the goal of lifting heavy in the context of one’s health13. Example goals may extend beyond aesthetics, and include having a smoother pregnancy, a faster post-pregnancy recovery, wishing to play sports with your children or grandchildren, maintaining autonomy in later years of life, improving quality of life during menopause or a longer and higher quality sex life14,15,16,17,18. Career-related motivations can also be powerful. In workplace wellness programs, women who linked their strength training to personal values and received support from peers or coaches reported the greatest improvements in wellbeing, job satisfaction, and motivation to continue exercising19. 

To get started, women are encouraged to begin gradually, focusing on building resistance, adjusting exercise duration and frequency to suit individual needs, and prioritising consistency over intensity. Investing in a qualified coach or trainer for a few initial sessions can be especially helpful in designing a personalised fitness plan and building confidence in the gym. By embracing strength training not just as exercise, but as a tool for lifelong empowerment, women can take charge of their health, resilience, and quality of life, at every stage of life. 

References

  1. Ji, H., Gulati, M., Tzu Yu Huang, Kwan, A. C., Ouyang, D., Ebinger, J. E., Casaletto, K., Moreau, K. L., Hicham Skali, & Cheng, S. (2024). Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. Journal of the American College of Cardiology, 83(8), 783–793. https://doi.org/10.1016/j.jacc.2023.12.019 
  2. Zehnacker, C. H., & Bemis-Dougherty, A. (2007). Effect of Weighted Exercises on Bone Mineral Density in Post Menopausal Women A Systematic Review. Journal of Geriatric Physical Therapy, 30(2), 79–88. https://doi.org/10.1519/00139143-200708000-00007 
  3. International Osteoporosis Foundation. (2025). Epidemiology | International Osteoporosis Foundation. Www.osteoporosis.foundation. https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/epidemiology 
  4. Ilic, I., Ristic, B., Stojadinovic, I., & Ilic, M. (2023). Epidemiology of Hip Fractures Due to Falls. Medicina, 59(9), 1528. https://doi.org/10.3390/medicina59091528 
  5. Rogers, M. E., Rogers, N. L., Fujita, E., Islam, M. M., & Takeshima, N. (2017). Muscle strength and size gains in older women after four and eight weeks of high-intensity resistance training. International Journal of Sport, Exercise and Health Research, 1(1), 22–28. https://doi.org/10.31254/sportmed.1105 
  6. Shao, F.-X., Luo, W.-J., Lou, L.-Q., Wan, S., Zhao, S.-F., Zhou, T.-F., Zhou, C.-C., Yang, Y.-Y., Wu, G.-Z., & Hua, X.-L. (2024). Associations of sarcopenia, obesity, and metabolic health with the risk of urinary incontinence in U.S. adult women: a population-based cross-sectional study. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1459641 
  7. Albert, P. (2015). Why is depression more prevalent in women? Journal of Psychiatry & Neuroscience, 40(4), 219–221. https://doi.org/10.1503/jpn.150205
  8. U.S. Department of Health and Human Services. (2018). Physical activity guidelines for americans 2nd edition. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 
  9. Li, Y., Hou, L., Zhao, H., Xie, R., Yi, Y., & Ding, X. (2023). Risk factors for falls among community-dwelling older adults: A systematic review and meta-analysis. Frontiers in Medicine, 9(9). https://doi.org/10.3389/fmed.2022.1019094 
  10. Grier, T., Brooks, R. D., Solomon, Z., & Jones, B. H. (2020). Injury Risk Factors Associated With Weight Training. Journal of Strength and Conditioning Research, 36(2), e24–e30. https://doi.org/10.1519/JSC.0000000000003791 
  11. Hutchison, S. K., Stepto, N. K., Harrison, C. L., Moran, L. J., Strauss, B. J., & Teede, H. J. (2011). Effects of Exercise on Insulin Resistance and Body Composition in Overweight and Obese Women with and without Polycystic Ovary Syndrome. The Journal of Clinical Endocrinology & Metabolism, 96(1), E48–E56. https://doi.org/10.1210/jc.2010-0828 
  12. Dias, R. K. N., Penna, E. M., Noronha, Á. S. N., Neto, O. B., Monteiro, E. P., & Coswig, V. S. (2024). Minimal dose resistance training enhances strength without affecting cardiac autonomic modulation in menopausal women: a randomized clinical trial. Scientific Reports, 14(1), 19355. https://doi.org/10.1038/s41598-024-69073-4
  13. Duchette, C., Perera, M., Arnett, S., White, E., Belcher, E., & Tinius, R. (2024). Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. International Journal of Women’s Health, 16(16), 1137–1147. https://doi.org/10.2147/IJWH.S462591 
  14. Selman, R., Early, K., Battles, B., Seidenburg, M., Wendel, E., & Westerlund, S. (2022). Maximizing recovery in the postpartum period: A timeline for rehabilitation from pregnancy through return to sport. International Journal of Sports Physical Therapy, 17(6), 1170–1183. https://doi.org/10.26603/001c.37863 
  15. Berin, E., Hammar, M., Lindblom, H., Lindh-Åstrand, L., & Spetz Holm, A.-C. . (2021). Effects of resistance training on quality of life in postmenopausal women with vasomotor symptoms. Climacteric, 25(3), 1–7. https://doi.org/10.1080/13697137.2021.1941849 
  16. Smolarek, A. de C., Ferreira, L. H. B., Mascarenhas, L. P. G., McAnulty, S. R., Varela, K. D., Dangui, M. C., de Barros, M. P., Utter, A. C., & Souza-Junior, T. P. (2016). The effects of strength training on cognitive performance in elderly women. Clinical Interventions in Aging, 1(11), 749–754. https://doi.org/10.2147/CIA.S102126 
  17. Lara, L. A. S., Ramos, F. K. P., Kogure, G. S., Costa, R. S., Silva de Sá, M. F., Ferriani, R. A., & dos Reis, R. M. (2015). Impact of Physical Resistance Training on the Sexual Function of Women with Polycystic Ovary Syndrome. The Journal of Sexual Medicine, 12(7), 1584–1590. https://doi.org/10.1111/jsm.12909 
  18. Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Aagaard, P., & Andersen, L. L. (2015). Effect of workplace- versus home-based physical exercise on musculoskeletal pain among healthcare workers: a cluster randomized controlled trial. Scandinavian Journal of Work, Environment & Health, 41(2), 153–163. https://doi.org/10.5271/sjweh.3479 
  19. Vasudevan, A., & Ford, E. (2021). Motivational factors and barriers towards initiating and maintaining strength training in women: A systematic review and meta-synthesis. Prevention Science, 23(4), 674–695. https://doi.org/10.1007/s11121-021-01328-2 

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