Why women need to add strength training to the mix

I love a good long run - it’s been just over a week since my last marathon, and I’m already training for ironman. So when my clients tell me they prefer cardio to strength training, I totally get it.

However, as a personal trainer when I build an exercise plan, I’ll always try and encourage them to put an equal emphasis on both cardio and strength training.

Just as a recap, cardio exercise, also known as aerobic exercise, is any activity that increases your heart rate and breathing, sweating and overall blood flow. Examples include running, dancing, cycling, hiking, and basketball. Strength training on the other hand, also known as resistance training, involves using weights or your own body weight to build muscle strength.

I’ve found in my career that most of the women who approach me for personal training (regardless of their level of fitness) have a preference for cardio exercise. But here’s why all women need to make sure they add in an equal amount of strength based exercises:

Bone health

Lifting weights can increase bone density and reduce the risk of osteoporosis, especially important as women age.

Balance and coordination

Strong muscles can improve balance, coordination, and overall functional fitness, making daily activities easier and reducing the risk of injuries.

Metabolism

More muscle mass means a higher metabolic rate, making it easier to maintain a healthy weight.

Hormonal health

Strength training can help balance hormones, especially important during menopause when hormone levels fluctuate.

Improved mental health

Strength training (like any form of exercise) has been linked to reduced symptoms of anxiety and depression.

It's important to note that strength training will not make women bulky. Women have lower levels of testosterone, the hormone primarily responsible for muscle growth, compared to men. Instead, strength training will help women build lean muscle mass, improve their body composition, and enhance their overall health and well-being.

As for me, as I’ve gotten older I’ve become even more focused on balance - while I still love a good cardio session I’m also putting the same emphasis on strength training.

If you’re ready to level up your strength and cardio fitness, check out one of my Tamahere based group exercise classes here.

P.S. My favourite pack to support lean muscles is the Isagenix Lean Muscle Essentials.