5 Tips for Women to Build Strength
Strength training isn’t just about “bulking up” *insert eye roll about women being too bulky here*—it’s about gaining functional strength, improving posture, enhancing metabolism, and boosting confidence. For women looking to get stronger, whether you're a beginner or already hitting the gym regularly, here are five essential tips to help you build strength effectively and efficiently to live a healthier and happier life.
1. Prioritize Compound Movements
Compound exercises engage multiple muscle groups simultaneously, making them highly efficient for building overall strength. Compound exercises include exercises like:
Squats
Deadlifts
Bench Press
Rows
Overhead Presses
These movements recruit more muscle fibers and stimulate greater hormonal responses (like testosterone *yes women also need testosterone* and growth hormone), which are crucial for muscle growth and strength development.
Tip:
Start with bodyweight variations to master form and technique before progressing to weighted exercises.
2. Lift Heavy (But Do It Right)
Contrary to common belief, lifting heavy weights won’t make women bulky. You can see many of our blog posts diving deeper into THAT subject. Instead, it promotes muscle growth, increases bone density, and boosts metabolism. Incorporate weights that challenge your muscles, but ensure proper form and technique to prevent injuries and maximize effectiveness.
Tip:
Gradually increase weight as you gain strength and feel comfortable with the exercises.
3. Include Resistance Training
Resistance bands, kettlebells, and dumbbells are versatile tools for resistance training that can be used to target specific muscle groups or for full-body workouts. Resistance bands are particularly useful for adding variety and increasing muscle engagement without requiring heavy equipment. And resistance band exercises tend to hurt SO good.
Tip:
Integrate resistance training 2-3 times per week to complement your strength training routine.
4. Focus on Progressive Overload
What the heck does that mean?! Progressive overload involves gradually increasing the stress placed on muscles to stimulate continuous strength gains, aka continually making things harder so that you never plateau.. This can be achieved by increasing weights, repetitions, or intensity over time. Track your progress and aim to consistently challenge your muscles to adapt and grow stronger.
Tip:
Keep a workout journal or use a fitness app to monitor weights, reps, and sets for each exercise.
5. Prioritize Recovery and Nutrition
What you do OUTSIDE of the gym is just as important as what you do in the gym to get stronger. Muscle recovery is essential for strength development and overall health. Ensure an adequate intake of protein to support muscle repair and growth. Aim for a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats to have balanced macros. Get sufficient rest, prioritize quality sleep, and consider incorporating active recovery days (like yoga or light cardio- we love a good hot girl walk) to promote muscle recovery and reduce fatigue.
Tip:
Hydrate well, especially before and after workouts, to support muscle function and overall performance.
Let’s Get Strong, Girls
Building strength is empowering for women of all fitness levels and ages. Gaining strength can be a tough road, so try to embrace the journey of strength training with consistency, patience, and determination. Whether you’re starting your strength journey or seeking to take it to the next level, these tips will guide you towards achieving your strength goals effectively and sustainably.
