Strength Training for Women: Safe, Protective, and Essential
For many years, women were told to be careful with strength training. Heavy weights were seen as risky, especially for the pelvic floor, joints, or bones. We now know this advice was misguided.
Current research strongly supports strength training as one of the most effective ways for women to protect their bones, muscles, and long-term health (Bull et al., 2020; Daly et al., 2022).
Why strength training matters
Strength training improves:
- Bone density
- Muscle mass and strength
- Balance and coordination
- Pelvic floor support
- Confidence in movement
Muscle and bone work together. Strong muscles place healthy stress on bones, which stimulates bone maintenance and growth (Daly et al., 2019).
Is strength training safe for women?
When appropriately prescribed and progressed, strength training is considered safe for women across the lifespan, including during perimenopause and post-menopause (Nelson et al., 2022).
In fact, avoiding load can increase injury risk by reducing tissue capacity.
Pelvic floor symptoms are not caused by lifting weights, but by lifting loads the body is not prepared for (Bo & Nygaard, 2020).
What about heavy lifting?
“Heavy” does not mean unsafe. It means lifting a load that feels challenging while maintaining good technique.
Research shows that higher-load resistance training is more effective for improving bone density than light weights or bodyweight exercise alone (Daly et al., 2019).
Strength training and the pelvic floor
Strength training does not weaken the pelvic floor. In many women, it improves pelvic floor function by:
- Increasing overall muscle support
- Improving coordination with breathing
- Reducing fear of movement
Pelvic floor muscle training can be safely combined with resistance training for best results (Bø et al., 2023).
How often is enough?
Current guidelines recommend strength training at least two to three times per week, with progression over time (Bull et al., 2020).
Sessions do not need to be long to be effective, but they do need to be consistent.
The take-home message
Strength training is not optional for women’s health — it is essential.
With the right guidance, it is one of the safest and most effective ways to protect bones, support the pelvic floor, and maintain independence as women age.
References
Bo, K., & Nygaard, I. (2020). Is physical activity good or bad for the female pelvic floor? Current Opinion in Obstetrics and Gynecology, 32(6), 501–506.
Bø, K., et al. (2023). Pelvic floor muscle training in women. Neurourology and Urodynamics, 42(1), 3–15.
Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity. British Journal of Sports Medicine, 54(24), 1451–1462.
Daly, R. M., et al. (2019). Effects of high-intensity resistance training on bone. Journal of Bone and Mineral Research, 34(8), 1453–1460.
Daly, R. M., et al. (2022). Exercise for the prevention of osteoporosis. Nature Reviews Endocrinology, 18(4), 241–257.
Nelson, M. E., et al. (2022). Physical activity guidelines for older adults. Medicine & Science in Sports & Exercise, 54(6), 1020–1037.