Lifting weights isn’t about “bulking up”—it’s about getting strong, healthy, and confident. For women, resistance training is one of the most effective ways to protect bones, boost metabolism, and feel great day-to-day.
Why it’s good:
• Bone strength: After 30 (and especially post-menopause), bone density drops. Lifting provides the mechanical loading bones need to stay strong and helps lower fracture risk.
• Metabolism & shape: Muscle tissue burns more energy at rest. Building or maintaining it improves body composition, steadier blood sugar, and everyday ease (stairs, groceries, kids).
• Mood & energy: Strength training is linked with meaningful reductions in depressive symptoms and better sleep.
• Time-efficient: Two to three short sessions each week deliver benefits that cardio alone can’t.
How to start (3x/week):
Squat (goblet squat or leg press) – 3×8–12
Hinge (Romanian deadlift or hip thrust) – 3×8–12
Push (DB bench press or push-ups) – 3×8–12
Pull (one-arm row or lat pulldown) – 3×8–12
Core (plank) – 3×20–40s
When you hit the top of the rep range with good form, add a little weight next time.
Safety: Focus on form, move through a comfortable range, and rest 60–120s between sets. If pregnant, newly postpartum, or managing a condition, get personalized guidance—most can still lift with simple tweaks.
Sources: WHO Physical Activity Guidelines (2020); JAMA Psychiatry meta-analysis on resistance training & depression (2018).
