things all women should be taught in school: lifting edition
"if exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation." ~ dr. robert n. butler. in this blog post, i discuss the well-documented/ evidence-backed benefits of weightlifting for women! it is absolutely mind-blowing to think about the impact it has on: disease management, bone density, joint stabilisation, functional strength and mental health <3 go gymmm!
strength training is being done dirty!
(it is sooo important for us to get the message out there about JUST how essential resistance training is for women!! it has completely and utterly transformed my life <3)
for most of us, fitness education in school was… lacking. so many of my friends really disliked physical education (pe) - it was rarely taught in a way that felt empowering, relevant or inclusive.
what was really missing? messaging around just how powerful resistance training is for women: not just aesthetically, but physiologically, neurologically, hormonally and mentally.
strength training is one of the most protective, future-proof investments a woman can make. so here’s what i genuinely believe all women should be taught - early - about lifting weights!
muscle is protective
(lean muscle mass helps modulate everything from: insulin sensitivity to cardiovascular disease and systemic inflammation to joint integrity!!)
muscle isn’t just something athletes have or bodybuilders chase. it’s a metabolically-active tissue that plays a central role in long-term health for all!
resistance training increases lean muscle mass, which improves insulin sensitivity, supports metabolic health and lowers the risk of chronic conditions like type 2 diabetes and cardiovascular disease. muscle helps regulate blood sugar and systemic inflammation across the lifespan: it’s referred to as a ‘metabolic organ’ for a reason!
as we age, maintaining muscle becomes one of the strongest predictors of longevity and functional independence. muscle supports joint integrity, stabilises posture, protects connective tissue and reduces injury risk. in other words: muscle helps you retain your independence, agency and autonomy - rather than slowly drifting toward fragility.
when i started lifting consistently, one of the biggest shifts i noticed was how much more 'stable' my body felt. less joint discomfort (i have the world's crackliest knees!), better posture and fewer random aches. in my clients, i see this pattern play out time and time again: women who come in sharing that they feel “weak” or "not so robust" in their bodies, slowly realise that they're far more adaptable than they could've ever believed!
bones respond to load
(it's so important to build the foundation early on! so you have more to draw on later!)
bone is living tissue - and like muscle, it adapts to stress.
weight-bearing and resistance exercises stimulate osteoblast activity (the cells responsible for building bone), increasing bone mineral density over time. this is especially critical for women, who experience accelerated bone loss during perimenopause and menopause as estrogen levels decline.
lifting is one of the most effective non-pharmacological tools we have to reduce osteoporosis and fracture risk later in life. bones get stronger from appropriate, progressive load. moreover, the earlier you build that foundation, the more you have to draw from later.
so many of the incredible women i work with are very knowledgeable about this relationship between weight-bearing or loading and bone mineral density but a lot of them share that they wished they could've built a stronger foundation sooner in their lives (although it's never too late)!
strength is as much neurological (as it is muscular)
(this is so, so fascinating to me - the amount that lifting impact neurological/ brain-related functionality)
one of the most underrated benefits of strength training - especially early on - is its impact on the nervous system.
resistance training improves coordination, joint stability, balance, and proprioception (your brain’s ability to sense where your body is in space). your nervous system learns how to recruit the right muscles, stabilise joints and move efficiently.
this is why beginners often feel noticeably stronger within weeks, even before visible muscle changes occur. the brain is learning first. it is genuinely one of the most rewarding parts of coaching for me to see my client feel more coordinated, balanced and "in control" of their body (and it also explains why you should never rush progression at the beginning of your programming)!
your cycle matters (but it doesn’t inherently limit you)
(this is SUCH a contentious space; i know loads of people have different opinions about cycle-syncing for training and how it may imply that women are fragile/ less robust - i think the bottom line is: listen to your body and do what feels right, first and foremost!)
hormonal fluctuations across the menstrual cycle can influence energy levels, recovery and exertion/ fatigue. some women feel strongest during the follicular phase. others feel relatively stable throughout the entire cycle. there is huge individual variability and rigid rules rarely serve anyone!
cycle-informed training is about listening and adjusting - not opting out altogether (unless that’s what feels right, of course!!). reducing intensity when needed, pushing when it feels good and understanding your own patterns over time. when approached intelligently, resistance training can actually support hormonal health and stress resilience.
again, i think this is a very personal choice for those with a menstrual cycle: i find that i benefit from low-impact movement on the first two days and then i find it beneficial to ease back into lifting after that!
lifting supports mental health (in a very real way)
(man do the endorphins HIT after a good lift!!!)
resistance training has been shown to reduce symptoms of anxiety and depression, even independent of aerobic exercise.
beyond neurochemical changes, lifting builds self-efficacy (my fave concept ever!!) - the belief that you are capable of doing hard things. that confidence doesn’t stay confined to the gym: it spills into work, relationships and how you carry yourself through the world.
there’s something uniquely grounding about loading your body, working towards a goal and experiencing yourself adapt over time. strength training teaches patience, emotional regulation and trust - especially on days when progress feels slow. strength changes how you relate to challenge.
this one is deeply personal for me: lifting has been one of the most grounding tools i lean on. on days when my mind feels scattered or heavy, training gives me structure, focus and a tangible sense of progression. i’ve seen this same shift in clients - on days where they're feeling a little burnt out from work or high-strung with personal responsibility, strength training becomes a way to regulate, to reconnect with the body and to rebuild trust in oneself!
form will always matter more than intensity
(training is a marathon, not a sprint!)
chasing heavier weights too early often reinforces compensations; the low back taking over, the neck bracing, wrists absorbing load they shouldn’t.
good technique distributes load across joints and muscles, reduces injury risk and makes progress sustainable long-term. this matters even more for women training across decades.
mastery of movement - creating a strong foundation - is what keeps you training consistently, confidently and pain-free. this has always been the topmost priority for me: in my own training and with my clients. form over everything! it is so important from an injury prevention standpoint but also, a mind-muscle connection one: taking time to slow down and truly understand the movement (muscles engaged, technique, breathing, pace, etc.) makes a world of a difference!
strength is deeply functional
(why do you lift? to pick up all my groceries in one trip)
lifting improves real-world capacity: carrying groceries, picking things up, maintaining posture, preventing falls and moving through daily life with ease.
training balance, unilateral strength, core stability, mobility and coordination alongside load builds true robustness. the goal isn’t merely to look fit but to feel capable and supported in your body.
when i think about why i lift, so much of it is tied to functional strength. i feel like our quality of life is so strongly correlated with how comfortable we feel inhabiting our bodies: it is a privilege to move and get stronger!
the bigger picture
(pls go gym!!!)
strength training is about building a body that supports you - hormonally, mentally, structurally - through every stage of life. i really believe that if this message was framed well in school, many women would’ve grown up with less fear around movement, more trust in their bodies, and a very different relationship with exercise!
that being said, it’s always a good time to start! as a pt, my programs are built around foundational movement, progressive strength, mobility, and cardiovascular capacity, tailored to the person i'm working with! before intensity, we build awareness. before load, we build trust.
built. with. habit. 💛
~
if you liked this post and want to read more about the magical world of lifting and resistance training, then please check out these other blogs i’ve written!