Best exercises for women: 6 reasons why strength training is crucial for women's health and fitness

Strength training for women can include a variety of exercises to build muscle and enhance your fitness (Image: Canva)

From juggling work-home responsibilities to managing menstrual cycles and coping with menopause, women’s lives are filled with unique challenges that can impact their health and fitness. Amidst these demands, strength training often gets overlooked.

Women face distinct health challenges at various life stages. These include hormonal fluctuations during the menstrual cycle, decreased bone density as they age, and the increased risk of osteoporosis during menopause. Additionally, work and family responsibilities can lead to stress and decreased physical activity. Addressing these challenges with strength training can offer significant health benefits.

Bone health: Strength training helps improve bone density by stimulating bone-forming cells and enhancing calcium absorption. Research shows that weight-bearing exercises can reduce the risk of osteoporosis, a condition characterized by brittle bones, particularly important for women as they age.

Muscle mass: As women age, they naturally lose muscle mass, a condition known as sarcopenia. Strength training helps counteract this loss by building and maintaining muscle mass, which is crucial for overall strength, mobility, and metabolism.

Metabolism: Engaging in strength training increases muscle mass, which in turn boosts your resting metabolic rate. This means you burn more calories at rest, which can help in weight management and reduce the risk of metabolic syndrome and type 2 diabetes.

Joint health: Strength training strengthens the muscles surrounding your joints, providing better support and reducing the risk of joint injuries. It also improves joint stability and flexibility, which is essential for daily activities and overall mobility.

Mental health: Regular strength training has been linked to improved mental health by reducing symptoms of depression and anxiety. Exercise releases endorphins, which act as natural mood lifters, helping to manage stress and enhance overall well-being.

Functional strength: Building functional strength through strength training enhances your ability to perform everyday activities with ease. Whether it's carrying groceries or playing with children, stronger muscles improve your performance and reduce fatigue.

Effective strength training exercises for women: 

Strength training for women can include a variety of exercises to build muscle and enhance your fitness. Examples include squats to strengthen the lower body, push-ups for upper body strength, lunges to improve balance and coordination, and deadlifts to target multiple muscle groups. Dumbbell rows and bicep curls help tone the arms, while planks and glute bridges strengthen the core and lower back.