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Breaking Barriers: The Advantages of Strength Training for Women

  • 4 min read

In a world once dominated by the misconception that lifting weights would make women appear 'bulky' or 'unfeminine', a new era has dawned. Strength training, historically the domain of men, is now being embraced by women globally - and for all the right reasons. This article dives deep into the undeniable advantages of strength training for women, busting myths and highlighting the physical and mental gains awaiting those who dare to break barriers.

Woman doing Bicep Curls

Why Strength Training is Important for Females?

Combatting Societal Myths

For far too long, societal standards portrayed a skewed image of women's fitness. Strength training was not considered 'suitable' for women. However, it's crucial to realise that these were mere myths. Not only does strength training not make women bulky, but it also offers an array of benefits, both mental and physical.

Boosting Mental and Physical Health

Lifting weights is not just about building muscle. It’s also about boosting one's mood, confidence, and self-worth. The endorphin rush post a weight training session is undeniable. Physically, it aids in improving posture, enhancing balance, and reducing the risk of osteoporosis.

Hormonal Balance and Bone Density

Strength training can play a pivotal role in balancing hormones, especially as women age. Additionally, by stressing the bones through weightlifting, women can increase their bone density, significantly lowering the risks of fractures in the future.

The Transformation: What Happens When Women Strength Train?

Metabolic Changes and Calorie Burning

When women engage in strength training, their metabolic rate often sees a spike. This means even at rest, their bodies burn calories more efficiently. Muscle tissue consumes more energy than fat tissue, making it a powerhouse for calorie burning.

Muscle Toning versus Bulking

A common misconception is that women will bulk up like men when lifting weights. In reality, due to hormonal differences, most women will achieve a toned and firm look rather than bulk up. It's about enhancing the natural curves, not overshadowing them.

Increased Endurance and Stamina

Over time, lifting weights conditions the body to endure more, not just in terms of lifting but also in other aspects of life. Whether it's running after your kids or carrying heavy groceries, everything becomes a tad easier.

Crafting the Ideal Schedule: How Many Days a Week Should a Woman Strength Train?

The Balance Between Recovery and Progress

Just as important as the workout itself is the recovery period. Muscles grow and repair during this time. For most women, training 3-4 times a week provides an optimal balance, allowing muscles to recover and grow.

Factors Affecting the Optimal Frequency

Every woman's body is unique. The ideal training frequency can vary based on goals, lifestyle, and current fitness level. Listening to one's body and seeking expert advice can guide the way.

Louise Mullen - Team ASN Ambassador

The Journey to Results: How Long Does It Take for Women to See Results from Strength Training?

Initial Adaptation Phase

Initially, women may experience a phase where strength increases but visible changes take time. This phase, often lasting a few weeks, is when the body is adapting to the new regime.

Visible Muscular Changes

Depending on the individual's body type, diet, and consistency, visible changes can typically be seen in as little as 6-8 weeks. However, the most dramatic transformations often take longer, urging the importance of patience and perseverance.

Factors Influencing the Pace of Results

Genetics, diet, sleep, and stress can all play a role in how quickly results are seen. Supplements, when chosen wisely, can also aid in the process.

Supplementing Success: Protein, Creatine, and Amino Acids

The Role of Protein in Muscle Repair and Growth: Protein is the cornerstone of muscle repair. After a gruelling strength training session, muscles experience micro-tears. Consuming adequate protein aids in repairing these tears, leading to muscle growth and strength. For women, especially those into strength training, protein shakes or natural sources can be instrumental in aiding recovery.

Creatine - Boosting Performance and Muscle Endurance: Creatine is often misconceived as a 'male' supplement. However, its benefits are gender-neutral. It assists in replenishing ATP (adenosine triphosphate), our primary energy molecule. For women, this means more extended, more intense workouts and improved muscle endurance.

Amino Acids - The Building Blocks of Proteins: Amino Acids play a pivotal role in almost every physiological process concerning athletic performance and muscle growth. From building tissues to aiding in recovery, they are the unsung heroes of the supplement world.

Supplements NZ: Tailoring Your Fitness Journey in New Zealand

A Brief Guide to Finding Quality Supplements in NZ

New Zealand has seen a surge in health consciousness. With an array of supplements available, it's crucial for women to find trusted brands that prioritise quality. Research, user reviews, and consulting with the professionals can guide one towards the right choices.

Navigating the Vast World of Supplements

In the expansive market of supplements in New Zealand, discernment is crucial. While many brands promise results, it's essential to focus on what aligns with one's individual goals and needs. Whether you're looking for protein powder, creatine, or amino acid supplements, understanding their benefits and sourcing them from reliable vendors like ASN NZ is vital.


Strength training for women is not just about breaking physical barriers but also challenging societal norms and misconceptions. With the right knowledge, commitment, and supplementary support, every woman can harness the multitude of benefits strength training offers. As women across the globe, and especially in New Zealand, continue to embrace this empowering fitness avenue, they're not only building stronger bodies but also fostering resilience, confidence, and an undying spirit.

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