Strength training for women: what actually happens

Strength, 5 min read

Lifting weights will not make you bulky. Building significant muscle takes years of focused training and eating in a surplus. What most women notice in the first few months is a firmer shape, better posture, and being able to carry, climb and lift without thinking about it.

Strength training is one of the best things you can do for bone density, which matters more with every decade, especially after menopause. It also improves insulin sensitivity, which helps with PCOS and blood sugar.

Start with the same basic patterns as anyone: a squat, a hinge, a push, a pull and a carry. Two or three sessions a week is plenty. Use a weight that makes the last two reps of each set hard but clean.

Track your lifts. When the top of your rep range feels easy, add a little weight. That slow, steady progression is the whole method.

If you are pregnant or recently gave birth, work with your doctor and a coach experienced in pre and postnatal training.