PUBLISHED
August 29, 2024
This year, during my routine checkup, my doctor caught me off guard with an unexpected suggestion: “Have you considered strength training? You have almost no muscle.” As embarrassing as it was to admit, it was true. My upper-body strength is practically non-existent, barely enough to lift a carry-on bag into the overhead compartment on a plane. But I thought I was doing just fine—after all, I stay hydrated, eat plenty of fruits, veggies, and protein, and consistently hit impressive sleep scores. Plus, I clock in at least 10,000 steps a day, just as the women’s magazines have always recommended.
But apparently, I’ve been missing something important. Despite the focus on high-intensity cardio being the ultimate fitness goal, it turns out strength and mobility are just as vital—yet often overlooked by women like me. We’ve been conditioned to prioritize being “thin” or having “six-pack abs,” leading to endless cardio sessions and crash diets to achieve an unrealistic beauty standard. But true health goes far beyond just being slim, contrary to what many women were led to believe.
Cardio has long been promoted as the go-to workout for women aiming to achieve a certain physique, while strength training was often reserved for men. Media and marketing further reinforced this notion, with an emphasis on cardio workouts specifically tailored for women.
However, a well-rounded exercise routine is a lot like a balanced diet—you wouldn’t eat only one type of food for the rest of your life, right? The same principle applies to your workouts.
A comprehensive fitness plan should incorporate cardiovascular, strength, and mobility training. It’s time to redefine how we view strength training.
In fact, strength training is incredibly beneficial for metabolic health, including reversing prediabetes and managing diabetes—contrary to the belief that it’s just about building muscle.
Neglecting strength training can lead to weaker bones, reduced metabolic efficiency, and a higher risk of injury. While cardio enhances heart health and stamina, it doesn’t provide the necessary stimulus to maintain bone density and muscle mass.
On top of that, strength training boosts metabolism, improves mobility and flexibility, strengthens bones, enhances brain health, and increases overall quality of life, particularly as you age. Another major perk? It reduces the risk of osteoporosis by increasing bone density and strengthening the muscles around your joints for better support.
Some of the benefits may surprise you: Strength training has been shown to alleviate symptoms of anxiety and depression, improve overall mood, and reduce the risk of chronic conditions like diabetes and heart disease. Additionally, it can help regulate blood sugar levels. Ultimately, the benefits of strength training can be summed up in one word that everyone’s buzzing about these days: longevity. We’re all searching for the next anti-aging solution or ways to look and feel younger, and hitting the gym plays a big part in that. In fact, a recent study found that women who regularly engage in muscle-strengthening activities experience a 19% reduction in mortality risk. The advantages of strength training contribute to a longer, healthier life.
Fortunately, more and more women are recognizing the importance of building strength.
The growing popularity of strength training among women is supported by solid research and cultural shifts. It’s not just about building muscle—it’s about enhancing bone density and boosting metabolism. Social media movements like #GirlsWhoLift are empowering women to share their fitness journeys and challenge stereotypes. These trends reflect a broader shift in how we define beauty and health. Ready to join the movement? Let’s dive into a beginner’s guide to strength training, as recommended by fitness experts.
How to Incorporate Strength Training into Your Daily Routine
You don’t have to jump straight into hundreds of squats a day; you can gradually ease into strength training while building muscle over time. Simple hacks can be integrated into your daily routine to help increase muscle strength gradually. One effective approach is to focus on boosting your daily activity levels by incorporating bodyweight exercises whenever possible.
Try doing squats while brushing your teeth, calf raises while waiting for the kettle to boil, or lunges while watching TV. Prioritize activities that engage multiple muscle groups, such as walking or biking uphill, carrying groceries, or gardening. These functional movements not only build strength but also enhance overall fitness and mobility.
If you want to add some resistance, consider using household items like water bottles or bags filled with books as makeshift weights, or opt for ankle or wrist weights during your daily activities.
Aim to take between 5,000 and 10,000 steps a day. Although the traditional recommendation has been 10,000 steps, recent studies suggest that walking as few as 2,600 to 2,800 steps daily can yield significant health benefits, with approximately 7,000 steps per day reducing the risk of cardiovascular disease by more than half. Simple activities like taking the stairs, wearing ankle weights on a walk, biking, or swimming are effective ways to keep your body moving. However, the key to building muscle is ensuring that your lifestyle supports your goals. You can work out all you want, but without proper diet and sleep, you won’t see the results you’re aiming for. Simple strategies include getting adequate protein and sleep, and taking regular movement breaks. Aim for 20 to 30 grams of protein with each meal and make it the star of your plate. Getting seven to nine hours of sleep each night allows your muscles to recover properly.
How to Start Strength Training with Exercise
Begin with small steps and gradually add resistance as you progress.
If you’re new to strength training, start slow and focus on proper form to avoid injury and build a solid foundation. Bodyweight exercises like squats, lunges, and push-ups are great for developing strength and stability without needing any equipment.
To get started, think of the three S’s: simple, schedule, support. Keep your routine simple by repeating basic exercises consistently—you’ll see results. Focus on the fundamentals: squat, hinge, push, pull, and plank. If your workout starts to resemble a circus act, you’re likely overcomplicating things.
A good strategy is to create a circuit that includes one upper body exercise, one lower body exercise, and one core exercise. Choose one exercise from each category below and aim to complete three rounds of 10 reps each:
Lower Body Exercises:
Squats, lunges, glute bridges, hip thrusts, good mornings, single-leg deadlifts, step-ups.
Upper Body Exercises:
Push-ups, bear crawls, triceps dips, superman, downward dog to plank.
Core Exercises:
Forearm planks, side planks, burpees, crunches, leg raises, Pilates teaser or roll-ups, bicycle crunches.
As you become more comfortable with these movements, consider adding resistance bands in the coming weeks or months. Resistance bands are affordable and versatile, making them an excellent option for beginners.
Once you’ve established a steady strength training routine, feel confident in your form, and notice improvements in your strength, you can start incorporating light weights like dumbbells or kettlebells and gradually increase the intensity.
Consider a Trainer-Led Program
If you’re feeling stuck or worried about injury, consider starting a program with a trainer. Whether it’s through an app or hiring a local trainer to guide you through the basics, working with a trainer you trust is crucial. Partnering with a certified personal trainer is a great way to receive personalized guidance and feedback, even if it’s only for a few sessions. Let’s be honest—personal training isn’t always affordable for everyone, but it can be a worthwhile investment to get started.
Remain Realistic
Here’s some advice that’s often overlooked but should be emphasized: Don’t compare your progress to anyone else’s.
Remember, every body is different. Trying to look exactly like an influencer or celebrity is unrealistic. Your body and theirs are not the same, and genetics play a significant role. Set realistic goals that are tailored to you and embrace the journey in your own skin.
Listen to Your Body
Finally, it’s essential to listen to your body and progress at your own pace. The journey is about enjoying the process and celebrating each milestone along the way. Start strength training now, stay mindful of your body’s signals, and you’ll find that it’s all worth it.
