Strength Training for Women: Why It Matters (and How to Start)
According to recent guidelines, adults should engage in muscle-strengthening activities on 2 or more days per week. Yet only about 24% of women ages 18–64 actually meet this recommendation.
That gap? It’s part mindset, part access, part education. And it matters.
A Real Starting Point
Growing up, I saw how little education I got about strength training as a woman. There were few role models older than me lifting weights, few conversations about why it was important for us. So I got a degree in it and over time I learned: strength training isn’t just for men or bodybuilders. It’s for anyone who wants energy, longevity, confidence, and health.
My Routine (Because Yes, I’M Practicing What I Preach)
Right now I strength train 4-6 times per week. It’s circuit / functional fitness style, with coaches and peers pushing me when I need it. Workouts last no longer than 35 minutes. I love it because I don’t have to think about it much, I just show up and do the work.
Mentally, strength training helps me reset, get competitive in a healthy way, and turn my brain off. Physically, it gives me strength for long work hours, digestive health (yes, even with crunchy knees), and power in my body.
The Myths That Hold Us Back
“I’ll get too bulky.” False. Strength training builds lean muscle, improves metabolism, and protects bone strength.
“It’s only for athletes or bodybuilders.” Nope. The guideline is just 2+ days a week (totally doable for most).
“I don’t have time.” You don’t need 90-minute sessions. My 35-minute workouts prove that.
“What’s the point if I’m not trying to lose 50 pounds?” The point is strength, health, confidence (goals beyond just weight loss).
The Why: Health, Longevity & Confidence
This isn’t just about aesthetics. Strength training boosts bone density, supports joint health, improves posture, helps regulate blood sugar, and reduces risk of many chronic diseases.
For women especially, maintaining muscle mass matters more than most think.
For me, it’s personal: I started lifting in middle school and it gave me my first serious confidence boost. I learned I could be strong. I could challenge myself. That changed everything.
Getting Started: Action Steps You Can Take Today
Choose your starting spot. Join a gym, hire a trainer, or set up simple equipment at home (dumbbells, resistance bands).
Pick your frequency. Aim for 2-3 sessions per week to start. You’ll hit the guideline and build a habit.
Find a workout format you enjoy. Circuit, functional training, machine weights, free weights - whatever lets you stay consistent and engaged.
Set a small metric beyond the scale. Example: “I want to increase my squat weight OR do a full minute of planks by month’s end.”
Make it part of your identity. The mindset shift: I am someone who worksout. I show up. I grow.
Track your wins. Not just weight or inches - note how stronger you feel, how your mood improves, how often you did it this month.
Why It’s Worth It
You don’t have to be a bodybuilder, you don’t have to have a massive weight-loss goal, you don’t need to compete in triathlons. But you do deserve a body and a life where your strength supports your dreams. Where your energy matches your ambition. Where your health backs up your business, your relationships, your future.
Start where you are. Come as you are. Lift for yourself - not because you have to, but because you get to.
– Nicole 🖤
P.S. What’s your go-to strength training workout right now? I’d love to hear in the comments.