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Strength Training Benefits for Women

If strength training has not been consistently incorporated into your exercise routine, you may want to consider adding in this powerful training mode due to its incredible physiological AND psychological health benefits. Strength training can be defined as an exercise type that is designed to increase lean muscle tissue, improve structural strength, decrease excess body fat, increase endurance, as well as provide several additional physical and psychological benefits (fitnesshealth101).

Benefits of Strength Training:

● Increased muscle strength and flexibility

● Increased muscle power production

● Reduced amounts of excess body fat

● Improvements in blood cholesterol levels

● Reduced risk of obesity and thus Type 2 Diabetes

● Reduced risk of cardiovascular disease

● Increased bone density

● Reduced risk or delayed onset of osteoporosis

● Increased self-esteem/self-image

● Improved total mood

● Reduction in fatigue during everyday life

● Reduced levels of clinical depression

(Srpska, 2017)

In order to successfully reap the benefits of this mode of exercise it is recommended that you incorporate strength training into your exercise routine by training the major muscle groups 2-3 times per week. The major muscle groups include the back, chest, shoulders, arms - biceps & triceps, abdominals, legs - hamstrings, quadriceps, gluteals and calves. You want to work your larger muscle groups prior to the smaller muscles groups. During these training sessions, you should aim to complete 1- 4 sets of each exercise with 8-12 repetitions completed per set. You can start with just one set and progress up to multiple sets as you become more comfortable with the movements. Strength training can be accomplished through the use of a variety of equipment - dumbbells, weighted bars, machines, resistance bands, kettlebells and even your body weight.

Basic Exercises to Incorporate for Each Muscle Group:

Back: bent over row, lat pull down, low pulley seated row and machine back extension

Chest: flat barbell bench press, flat dumbbell fly, resistance band chest press and pec dec

Shoulders: shoulder press, dumbbell lateral raise and front raise

Arms: barbell bicep curls, preacher bicep curls, hammer curls, triceps extension cable, triceps push down and lying triceps extension

Abdominals: Bent knee sit-ups, machine abdominal crunch and Russian twists

Legs: leg press, back squat, front squat, leg extension machine, hamstring curl machine, sumo squats, lunges (reverse or front)

Strength training can be tricky, especially if you have no starting point or knowledge on the subject, but Garage Girls Fitness is a fitness company designed to teach you how to properly exercise and explore new modes of training through easy steps and videos every week!


Coburn, J. and Malek, M. (2012). NSCA’s Essentials of Personal Training: Second Edition. Pages: 293 & 356. ISBN: 978-0-7360-8415-4

Gomez, J. Strength Training 101: How to Get Started. Women’s Health. (2020, January 23).

The Republic of Srpska Bosnia and Herzegovina. Scientific Journal in Sports and Medical-Rehabilitation Science. (December 2017). Volume (7): Issue 2. ISSN: 2232-822X (online)

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