From the Guidelines
The rise in women's strength training is primarily driven by a growing awareness of its numerous health benefits, including increased strength, lean body mass, and reduction in all-cause mortality, as well as specific benefits for females such as improved bone mineral density, particularly in premenopausal and postmenopausal women. According to a recent study published in Sports Medicine 1, female participation in muscle-strengthening activities has increased significantly, with females now more likely to report adequate muscle-strengthening activities over the previous 12 months compared to males. Some key factors contributing to this trend include:
- Changing perceptions of strength training, with a shift away from historical associations of masculinity and toward recognition of its benefits for women
- Improved accessibility to fitness resources and more inclusive environments in the fitness industry
- The influence of social media in showcasing diverse female athletes and fitness influencers who demonstrate strength as an attainable and desirable goal
- Scientific research debunking myths about women becoming "bulky" from lifting weights, highlighting the importance of strength training for overall health and well-being, as supported by the findings of the study 1. Overall, the increase in women's strength training reflects a broader cultural movement toward valuing women's bodies for their capability and strength, rather than just their appearance, and is driven by a growing understanding of the significant health benefits it provides, as evident from the study published in 2023 1.
From the Research
Factors Driving the Increase in Women's Strength Training
- Increased awareness of the benefits of strength training for overall health and wellbeing, including improved bone density and reduced risk of osteoporosis 2, 3, 4
- Growing recognition of the importance of musculoskeletal health in women, including the prevention and treatment of conditions such as osteoarthritis, stress fractures, and anterior cruciate ligament tears 5
- Shift in societal attitudes towards strength training, with women increasingly encouraged to engage in strength activities and pursue fitness goals 6
- Development of women's sports medicine and musculoskeletal health programs, providing tailored care and support for female athletes and individuals with musculoskeletal conditions 5
Benefits of Strength Training for Women
- Improved bone mineral density, reducing the risk of osteoporosis and fractures 2, 3, 4
- Increased muscle mass and strength, enhancing overall physical function and wellbeing 2, 6
- Beneficial alterations in body fat and self-concept, contributing to improved mental and physical health 6
- Reduced risk of musculoskeletal injuries and conditions, such as stress fractures and anterior cruciate ligament tears 5
Effective Strength Training Protocols for Women
- High-intensity strength training exercises, 2-3 times per week, using a combination of exercises and progressive overload 2, 4
- Resistance training protocols, such as 6 repetitions × 70% of 1 maximum repetition (1RM), followed by 6 repetitions × 50% of 1RM within the same set 4
- Tailored training programs, taking into account individual needs and goals, and incorporating a variety of exercises and activities 6