As a 50+ active woman, I cannot go anywhere these days without hearing a conversation about women and lifting weights. It is the new everything. As someone who came of age in the golden era of cardio (Jane Fonda!, still love her so), Buns of Steel, and aerobics, the list kind of dead ends in the recent Demi Moore film, The Substance.
Bless cardio’s heart, we all still love a good sweat, but adding strength training to the weekly routine is an absolute must for women of all ages. Many women fear “getting bulky” from strength training. Still, in reality, women typically don’t produce enough testosterone to build large muscle mass naturally. The results are usually a toned, lean, and strong physique. In addition to this, there are many, arguably more important reasons to do it.
1. Build Bone Density and Reduce Osteoporosis Risk
Women are more prone to osteoporosis due to hormonal changes (especially after menopause). Strength training stimulates bone growth and helps maintain bone density, lowering fracture risk.
2. Support Healthy Metabolism and Body Composition
Muscle tissue burns more calories at rest than fat. By increasing lean muscle mass, women can boost metabolism, making it easier to manage weight and body fat over time.
3. Improve Strength for Everyday Life
Lifting, carrying, pushing, and pulling become easier, reducing the risk of injuries and making daily activities (like carrying groceries or lifting kids) less taxing.
4. Balance Hormones and Support Long-Term Health
Resistance training can help regulate insulin sensitivity, reduce inflammation, and support a healthy hormone balance, thereby lowering the risk of chronic conditions such as type 2 diabetes and heart disease.
5. Enhance Confidence and Mental Well-Being
Research shows strength training reduces anxiety and depression, boosts self-esteem, and fosters body confidence—not just from aesthetics, but from feeling strong and capable.
6. Support Healthy Aging
Women naturally lose muscle mass as they age (sarcopenia). Resistance training helps preserve strength, independence, and mobility well into later years.
7. Injury Prevention and Posture
Strengthening muscles and connective tissues supports joints, prevents imbalances, and improves posture, thereby reducing the risk of back pain and other injuries.
Boulder has no lack of great places to explore, learn, and get good support to get comfortable lifting heavier and more frequently. Most experts suggest three times a week as an ideal pattern to build strength and give your body time to rest and actually build muscles (which happens on the rest days —surprise!).
I had a terrific session with Cam Sparks at Uplift Boulder, where he did a detailed assessment of my fitness level, discussed my goals, and walked me through proper movement patterns. We did some barbell work, which felt really badass, as well as some bodyweight exercises. Uplift offers individual sessions as well as group classes and felt like a welcoming, encouraging gym if you are brand new to this kind of workout. Learn more at UpliftBoulder.com.
Additionally, Kondition Fitness offers an array of super supportive classes, primarily geared towards women, to build strength. Strength CirKuit (with or without a cycling component) is a fun, hard, upbeat class with great instruction on form, which is so important to prevent injury. Check out their website for strength-specific classes and workshops at KonditionFitness.com.