Going from strength to strength with resistance training

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October 15, 2025

Studies show that only around a quarter of women include strength training in their regular exercise routine. Yet lifting weights has enormous benefits, especially as we age. From protecting bone health to boosting mood and extending lifespan, resistance training is one of the most effective ways to future-proof your body.

So why should resistance training be part of your fitness regime,what’s stopping many of us from doing it, and how can you get started safely?

Why should we be lifting weights?

There are many reasons to add resistance training to your fitness routine:

Bone health
Resistance training is crucial for women, particularly after 40, to counter the natural decline in bone mineral density. Stronger bones mean a reduced risk of fractures and osteoporosis later in life.

Enhanced metabolism
Muscle is metabolically active tissue — the more you have, the more calories your body burns even at rest. By increasing your muscle-to-fat ratio, strength training helps burn fat, manage weight, regulate blood sugar, and lower the risk of type 2 diabetes. A higher metabolism also gives you more energy to fuel an active lifestyle.

Better mental health
Resistance trainingdoesn’t just strengthen the body — it also strengthens the mind. Regular sessions have been shown to reduce stress, ease symptoms of anxiety, and improve sleep quality.

Improved posture and performance
Strong muscles stabilise your joints, protect your back, and improve your core strength. This not only enhances athletic performance but also reduces the risk of falls and injuries. Good posture can also ease aches andpains and make you feel more confident.

Longevity benefits
Research published in theJournal of the American College of Cardiology found that women who do strength training two to three times a week are more likely to live longer and have a lower risk of death from heart disease compared to those whodon’t.

What’s holding us back?

If the benefits are so clear, why do many women still avoid resistance training? Common barriers include:

Lack of knowledge:Not knowing how to use weights safely can be intimidating. Worrying about form or injuring yourself can make it tempting to skip strength training altogether.

Feeling uncomfortable in a gym environment:Gyms can feel overwhelming, especially ifyou’re unsure how to use the equipment or feel self-conscious exercising in front of others.

Time restraints:A walk or run can feel like a quicker and easieroption than planning and performing a structured weights session.

The “bulking up” myth:Many women fear that lifting weights will lead to bulky muscles.In reality, women’s hormone profiles make itvery difficult to achieve the same muscle mass as men. Instead,you’ll develop lean, toned strength.

How to get started

The good news is youdon’t need to dive straight into heavy weights or complex gym equipment.Here’s how to begin safely and effectively:

Build a foundation first
Start with bodyweight exercises such as squats, lunges, push-ups, and planks. These moves teach you correct form and createa strong base for adding resistance later.

Start slowly
Begin with one or two sessions a week and progress gradually. Consistency matters more than intensity in theearly stages, so focus on making strength training a regular habit rather than pushing too hard too soon.

Get guidance
If possible, book a few sessions with a personal trainer. They can design a programme tailored to your goals and show you the right technique. This can be done in a gym or at home with basic equipment.

Explore online options
There are many excellent online trainers who offer beginner-friendly resistance workouts with minimal equipment. Look for structured programmes that balance upper body, lower body, push, pull, and core movements.Carolyn Girvanoffers an IRON series featuring 30-minute workouts using basic equipment.Sydney Cummings Houdyshell has some great beginner workouts.

Start with simple equipment
Youdon’t need a full home gym to begin. Resistance bands, a yoga mat, and a pair of light to medium dumbbells are enough for most beginner programmes. These simple tools can add variety and help you progress when bodyweight exercises start to feel easier.

Progress gradually
As you get stronger, increase the weight or resistance you use. A good rule of thumb is to move up once you can complete all your sets with good form and still feel you could do a few more repetitions. Small, steady increases will give you better results than big jumps.

Allow for recovery
Muscles need time to rest and repair between sessions. Avoid training the same muscle groups on consecutive days to reduce the risk of overtraining and injury. Stretching and mobility work can also support recovery and help prevent soreness.

Stay positive
It’s normal to feel awkward or uncertain when you first start resistance training. Remember that progress looks different for everyone, and every small step builds strength over time. Focus on showing up consistently and celebrate your progress along the way.

Common mistakes and how to avoid them

Like any form of exercise, resistance training has its pitfalls. Avoid these common mistakes to stay safe and make steady progress:

Not warming up - always begin with dynamic stretches or light cardio to prepare your muscles and joints.

Using poor form - lifting with incorrect technique not only reduces effectiveness but also raises the risk of injury. Prioritise form over heavy weights.

Lifting too quickly - controlled, steady movements work the muscles more effectively and keep you safe.

Focusing only on isolation exercises - compound exercisessuch as squats, deadlifts, and push-ups engage multiple muscle groups and deliver more benefits than isolation moves alone.

Choosing weights that are too light - whileit’s important not to overload, lifting too lightlywon’t challenge your muscles enough to make progress. Aim for a weight that feels challenging by the last few repetitions.

Skipping muscle groups -don’t neglect your back, core, or legs. A balanced programme builds strength evenly and prevents injuries.

Ignoring the basics - rest, recovery, hydration, and good nutrition are all key parts of a successful resistance training routine.

Pushing through pain - discomfort from effort is normal, but sharp or persistent pain is not. Stop and reassess if something feels wrong.

The bottom line

Resistance training is one of the most powerful ways to support long-term health, strength, and confidence. Whether you’re looking to boost energy, improve posture, protect your bones, or simply feel stronger in everyday life, lifting weights can help you achieve it. Start small, focus on good form, and build gradually — your future self will thank you.

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