Author: Scott Mautz, Store Manager/Certified Fitness Trainer, Mequon, WI


Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways.

Weight training expert and researcher Wane Westcott, Phd, gives 10 important reasons why women need to take strength training seriously.

1. You’ll lose more fat then you’ll gain in muscle. Westcott’s research shows that the average woman who strength trains 2 to 3 times per week for 8 weeks gained 1.75lbs of lean weight (muscle) and lost 3.5lbs of fat. Unlike men, women typically don’t gain size from strength training, because compared to men, women have 10-30 times less of the hormones that cause bulking up.

2. Your new muscle will help fight obesity. As you add more muscle from strength training, your resting metabolism will increase, so you’ll burn more calories all day long, notes Westcott. An example, if you gain 3lbs of muscle and burn 40 extra calories for each pound, you’ll burn 120 more calories per day, or approximately 3600 more calories per month. That equates to a loss of 10-12 pounds in one year!!

3. You’ll be a stronger women. Moderate weight training can increase strength by 30-50%. Extra strength will make it easier to accomplish some daily activities.

4. Your bones will benefit. Spinal bone mineral density can be increased by 13% in 6 months.

5. You will reduce your risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates weight training can increase glucose utilization in the body by 23% in four months.

6. You will fight heart disease. You cholesterol profile and blood pressure improve, according to recent research. Don’t forget about the cardiovascular exercise and flexibility training.

7. You will be able to beat back pain and fight arthritis. Studies have indicated weight training can ease arthritis pain and strengthen joints. One study found strengthening low back muscles had an 80% success rate in eliminating or alleviating low back pain.

8. You’ll be a better athlete. Golfers can increase their driving ability. Improve your proficiency but also decrease your risk of injury.

9. It will work no matter how old you are. Westcott notes, strength improvements are possible at any age (70’s, 80’s) however a strength training professional should always supervise older participants.

10. You’ll strengthen your mental health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women commonly report feeling more confident and capable as a result of their program.

Take advantage of the long list of benefits from strength training. Start a new program today.

Contact us at to learn more and to get help with a new strength training routine!