Written by Kaylee Jollota,
Kaylee, an experienced strength and nutrition coach, specializes in transforming physiques. As the founder of Moves You Training, she empowers clients with personalized coaching that delivers transformative results, and educates in health & nutrition to build confidence, maintain progress and achieve sustainable and long-term transformations.
You may think your genetics determine how you look, but that’s not the whole picture. You have a lot more control over your physique than you realize.
Strength training is one of the most effective ways to take that control. Unfortunately, it is often misunderstood by women, with the all-to-common misconception of "getting bulky."
The truth is that strength training offers the exact opposite of that. Strength training helps you sculpt a leaner, more defined figure, enhance your natural curves, and build a strong, healthy metabolism to burn and keep fat off your body for good.
What is strength training?
Strength training is a form of exercise designed to build and enhance the strength and size of your muscles. When you lift weights, you create small tears in your muscle fibers, which are then repaired by your body as you rest to become stronger and larger—this process is known as hypertrophy.
Strength training engages the natural adaptation pathways in our body to adapt to physical challenges by making your muscles stronger and larger (therefore more visible) over time.
Contrary to popular belief, strength training doesn't increase the number of muscle fibers you have, nor does it make most women look bulky. The idea that lifting weights leads to an overly muscular appearance stems from a misunderstanding of how muscle growth works in women.
Women naturally have much lower levels of testosterone, the hormone primarily responsible for significant muscle growth, compared to men. This hormonal difference means that, for women, it's just not in our hormonal profile for our muscles to become big and bulky without the use of anabolic steroids, extreme training programs (2 times a day training sessions) and a huge, caloric intake.
As a personal trainer and nutritionist, women clientele generally want the exact same thing; to lose a little weight and "tone up". This means simultaneously dropping body fat while increasing lean muscle mass. And this is exactly what my clients achieve with strength training + daily activity + a nutrition plan.
Strength training for women builds lean muscle, improves body composition, and creates a sculpted figure.
If that’s not enough, here’s 9 reasons why every woman should incorporate some degree of strength training into her routine:
1.Improve body composition
One of the key benefits of strength training is its ability to improve body composition. What this means is you can increase your lean muscle mass, such as the glutes, and decrease your body fat.
This is because, while cardio exercises primarily burn calories and fat, strength training helps build lean muscle mass. A higher proportion of muscle to fat not only enhances your physique but also contributes to a healthier body composition overall. This can lead to the toned and sculpted look many women are after.
Here's what rigorous strength training program 5-6 days a week & a nutrition plan did for me
If you’re like me and not naturally gifted with curves, strength training can allow you to build shape and curves onto your body! I naturally had very small, flat glutes, and across the years I've been able to grow and accentuate this feature with correct programming & nutrition.
2.Faster metabolism and better weight management
Constant dieting and focusing solely on shrinking your body just slows down your metabolism, making it harder to maintain your weight without continuously eating less and less and less. This frustrating cycle leaves so many women feeling stuck and burning their wheels.
Strength training offers a way out. Since muscle tissue is more metabolically active than fat, your body requires more calories to sustain it. In other words, the more muscle you build, the more calories your body naturally burns throughout the day, even when you're not working out.
This is great news, because who doesn't love to eat more healthy meals, without gaining fat?! Strength training allows you to eat more while still making progress toward your fitness goals, and over time, it even makes weight maintenance easier.
Beyond just burning calories, strength training also helps regulate hormones related to hunger and fat storage, supporting your weight loss and long-term maintenance goals.
Lifting weights isn't just about getting stronger. It's about giving your metabolism the boost it needs to work with you, not against you.
3.Improved sleep
Strength training can have a profound impact on improving sleep quality by helping regulate your body’s stress hormones, such as cortisol, which can interfere with restful sleep.
The physical exertion from strength training can also make you feel naturally more tired, encouraging a healthier and more regular sleep routine, and enjoying deeper, more restorative sleep.
Additionally, strength training helps stabilize your circadian rhythm, which is your body’s natural sleep-wake cycle, leading to fewer nighttime awakenings and more consistent, uninterrupted sleep.
4. Support mental health and well-being
Exercise, including strength training, has been shown to have a positive impact on mental health. Regular strength workouts can help reduce symptoms of anxiety and depression, boost mood, and increase self-esteem.
The sense of accomplishment and empowerment that comes from reaching strength goals can significantly enhance overall well-being and confidence for both mind and body.
5.Foster a positive body image
Strength training can transform not only your body but also your perception of it. As you see physical changes and experience improved strength and fitness, you may develop a more positive body image.
Building this confidence and feeling really good about ourselves leaves us prepared to take on bigger and more exciting challenges in all areas of life.
6. Combat age-related muscle loss
As women age, they experience a natural decline in muscle mass, known as sarcopenia, which becomes more pronounced after menopause. This muscle loss can result in decreased strength, a slower metabolism, and an increased risk of falls and fractures.
Additionally, it can contribute to higher body fat, reduced energy levels, and emotional fatigue. Addressing these issues through strength training is crucial for maintaining and improving health as you age.
Strength training offers a powerful countermeasure to these age-related changes. Engaging in regular strength training helps preserve and even build muscle mass, which is achievable at any age.
7.Strengthen bones and reduce the risk of osteoporosis
Women are four times more likely to develop osteoporosis than men and postmenopausal women in particular are at greater risk for brittle bones due to hormonal changes at this time. This can be a huge risk for loss of independence and confidence in later years of life.
Strength training plays a crucial role in maintaining bone density, as it increases bone mineral content and bone density, reducing the risk of osteoporosis and fractures as you age.
Starting a weight training routine early in life can greatly improve your chances of maintaining strong, healthy bones as you age, potentially delaying or even preventing osteoporosis.
8.Improve health markers & reduce chronic disease
Strength training keeps your heart strong and healthy, and it plays a vital role in improving various health markers, such as lowering blood pressure, reducing LDL (bad) cholesterol levels, and improving insulin sensitivity. These benefits can significantly decrease the risk of chronic conditions like heart disease, type 2 diabetes, and stroke.
Blood sugar regulation is a concern for diabetes, and strength training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. In fact, the American Diabetes Association recommends that patients who are high-risk, pre-diabetic, or recently diagnosed start a strength training program to help with blood sugar control.
According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication.
The more lean mass you have, the more efficient your body is at removing glucose from the blood. By incorporating strength training into your routine, you’re not just building muscle—you’re investing in long-term health and reducing the risk of chronic diseases.
9.Lead by example
By embracing strength training and demonstrating a commitment to health, you can encourage young girls to feel capable and confident in their own bodies in fitness, health & sports. As you show the benefits of strength training—such as increased strength, improved body image, and enhanced mental well-being—you set a positive example of what it means to value one's health.
Encouraging young girls to engage in strength training or sports of any kind, helps to foster a more healthy & positive relationship for them with their own bodies and capabilities. This can shift the focus from appearance-based self-worth to valuing what the body can achieve and how it contributes to overall well-being.
Additionally, by actively participating in strength training and sharing its benefits, you provide them with practical tools to build their own healthy habits. Sharing your experiences and challenges with them can demystify the process of getting fit and highlight the importance of hard work, grit, and self-care.
Start your journey today
If strength training seems daunting at first, you don't have to navigate this journey alone. Whether you're looking to improve your fitness, build a healthier lifestyle, or simply gain a new sense of confidence, working with a coach and nutritionist can truly transform how you look and feel.
For easy-to-start & follow programs, theQuick-Start programs at Moves You Traininghave ready-to-start strength training and nutrition plans to ease you into a new routine & start seeing programs today!
Read more from Kaylee Jollota
Kaylee Jollota, Fitness & Nutrition Online Coach
Kaylee is a leader in the field of nutrition and strength training and their effects on body composition. In 2015, she discovered the transformative power of nutrition, losing 35 pounds and unlocking newfound confidence and passion. She has since dedicated her career to guiding clients to achieve similar life-changing results. Her approach combines personalized nutrition strategies with well rounded fitness programs, empowering clients to build strong bodies, minds and lifestyles. Her mission, to lead clients to find what moves them to a healthier, more confident you.
