For years, women have been told that cardio is the key to fitness. But emerging research is challenging that narrative, revealing that strength training may be one of the most powerful tools women have for improving their long-term health.
According to a 2024 study published in the Journal of the American College of Cardiology, women who engage in regular strength training have a 30% lower risk of dying from cardiovascular disease compared to those who don’t exercise. Even more remarkable, the heart-health benefits women gain from resistance training are nearly three times greater than those seen in men performing the same activity.
The findings come at a time when many women are still avoiding weight training. The same study found that only 20% of women complete a weekly strength training session, despite standing to benefit the most from it.
Fitness Isn’t One-Size-Fits-All
A growing body of research suggests that women’s bodies respond differently to exercise due to hormonal fluctuations throughout the menstrual cycle, as well as life stages such as pregnancy, perimenopause and menopause.
“These are not excuses or inconveniences. They are physiological realities that well-designed training should account for,” explains Andy Moore, Research & Development and Quality Control Manager at NPL Nutritional Performance Labs.
During certain phases of the menstrual cycle, women may recover faster and perform better during high-intensity training, while at other times increased fatigue and exertion are normal physiological responses. Understanding these changes can help women train smarter rather than harder.
Muscle Is More Than Aesthetic
The fear of becoming “too bulky” has kept many women away from the weights section of the gym. However, experts say the real value of building muscle has little to do with appearance.
“Muscle tissue is metabolically active. It supports insulin sensitivity, protects joints, maintains posture and, critically for women, helps preserve bone density,” says Moore.
This is particularly important as women age. The Bone Health and Osteoporosis Foundation estimates that around 80% of people living with osteoporosis are women, largely due to hormonal changes that accelerate bone loss after menopause.
Regular resistance training, combined with adequate protein intake, can help slow this process while supporting strength, mobility and independence later in life.
Exercise Benefits Go Beyond Physical Health
The advantages of movement extend beyond stronger muscles and healthier hearts. Research published in the Journal of Psychosomatic Research found that postmenopausal women who exercised experienced an 18% to 22% improvement in symptoms of anxiety and depression. Exercise has also been linked to better sleep quality, helping people fall asleep faster, sleep longer and wake up less frequently during the night.
Expert Advice: Where To Start
For women looking to improve their fitness, Moore recommends focusing on consistency rather than intensity.
- Aim for at least two strength-training sessions per week.
- Include compound movements such as squats, lunges, push-ups and rows.
- Prioritise protein at every meal to support muscle recovery.
- Listen to your body’s changing energy levels throughout your cycle.
- Don’t abandon cardio but balance it with resistance training.
As cardiologist and study co-author Susan Cheng notes: “Taking some regular time out for exercise, even if it’s just 20 to 30 minutes of vigorous exercise a few times each week, can offer a lot more gain than they may realise.”
The message is clear: strength training is no longer just about building muscle. For women, it may be one of the most effective investments in heart health, bone strength, mental wellbeing and healthy ageing. The weights room, it turns out, could be one of the best places to build a stronger future.
