The Importance of Strength Training for Women


It may sound cheesy or obvious, but truly, are there areas of your life that you want to show up more in? To live fully in? To feel better in? There’s no shortcut, but strength training can enhance your wellbeing. And, it’s key to living a better life!

We all want to be able to try new things, stay active with our family and friends, and not have everyday tasks become more difficult as we age. Strength training helps women of ALL ages do just that and more! Let’s start with the basics of how strength training can benefit you:

  • Increases lean muscle mass and strength
  • Reduces risk of diabetes, stroke and heart disease
  • Improves joint stability, balance and range of motion
  • Protects the brain from degeneration and increases attention
  • Increases bone density, helping reduce the risk of osteoporosis and osteopenia
  • Better sleep
  • Decreases anxiety, improves mood and boosts confidence


Here’s how to make it happen. Consistency is QUEEN when it comes to strength training! Begin by blocking 30-45 minutes in your schedule two to three days a week for a strength workout. This allows you to work your muscles regularly, but also give them proper rest to recover.

For what to do, start by thinking about simple movements you use every day, and the big muscle groups needed to accomplish those tasks. For example: Getting up off the ground. You need good leg strength, so you can start by working your quadricep and hip muscles with bodyweight squats and hip abduction/ adduction movements.

Another example: Picking up a bag of mulch or groceries. You can work on your back and bicep muscles with a seated row and bicep curls. As you gain strength and become more confident, you can gradually increase the weight, intensity and length of your workout, and even add another day or two to your exercise regime.


Starting a strength training routine can feel intimidating and overwhelming. As personal trainers, our job is to find what is best for YOU. We understand everyone has varying experiences with exercise, individual goals, and different health and injury histories. As personal trainers, we design a specific, individualized training program to help you improve your strength through effective exercises while decreasing the risk for injury. We know what it means to make progress and how to do that on a timeline that’s appropriate for your body.

Having a trainer keeps you accountable and motivated along the way, and ensures you get the most from your workouts. Plus, you will get familiar and comfortable with strength training, and feel confident lifting weights. Are you ready for the challenge to enhance your life?

Princeton Club offers eight locations throughout the Madison area.

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