Unleashing the Strength Within: Promoting Resistance Training Among Women

​Sarah Cho, BS 

​Resistance training is a form of exercise that improves strength by training muscles against external resistance. This may include the use of free weights, machines, bands, and bodyweight exercises. There is increasing evidence that resistance training can improve body composition, prevent bone loss, improve mental health, and decrease CVD risk factors.

​Despite its many benefits, the 2018 National Health Interview Survey found that less than one third of US adults are meeting the weekly recommendation for resistance training, with only 30% of men and 23% of women meeting the two-days per week recommendation. Further, men have consistently had a higher prevalence of meeting the guideline than women since 1998.
 
This raises the question, "why are women less likely to initiate resistance training and how do we break down these barriers?” A systematic analysis found that the most common barriers were social factors, including gender-based stigma and lack of social support. Some women in the study expressed barriers associated with appearance, such as not wanting to look too “big” or “bulky.” Furthermore, people who were participating in resistance training shared experiences of being told by other gym goers or by their family and friends that, “women shouldn’t be muscular.”
 
While fear of looking too muscular is a common barrier, performing resistance training two days per week is unlikely to lead to the appearance of disproportionate muscle enlargement. Nonetheless, there are still many options for women to practice resistance training besides strictly weightlifting. These include body weight exercises, Pilates, and yoga; all of which use compound exercise to train multiple muscle groups simultaneously.
 
In addition to gender-based, physical appearance stigma, lack of knowledge of how to use weights or design training plans are other common barriers to resistance training. These barriers are especially pronounced in older women.
 
To address these barriers, here are a few solutions with a focus on three S’s: support, simplicity, and schedule:

1. Support: Group based training

 
Group training classes are easily accessible through commercial gyms and community programs. These classes help promote social support and provide technical knowledge to those who are unsure of how to get started. Moreover, affiliation and competition through group training can increase self-efficacy and comfort in the exercise environment. These benefits motivate individuals to continue training in the future.

1. Simplicity: Think outside the gym

 
There are countless, free workouts with certified trainers online. While these workouts are typically conducted individually, there are still many online communities for those participating in home resistance training. Therefore, individuals who prefer to work out at home can still find social support without having to join a gym. Additionally, home workouts can include bodyweight exercises, such as squats, lunges, and pushups, which can help develop strength and stability, and can be a simple way to get started without equipment.

1. Schedule: Meeting the two days/week recommendation

 
Another key component of resistance training success is to stick to a routine. Individuals who want to make it a habit can aim to prioritize it as part of their schedules at least twice per week. Strength training works by introducing the muscles to a new challenge. They have to adapt and become stronger in response to stimulation, and consistency will help women experience the benefits.
 
These are just a few ways that women can initiate resistance training and incorporate it into their routines. Keeping in mind the many benefits of resistance training will also be helpful for those thinking of getting started. Ultimately, the process of getting stronger can empower individuals by fostering confidence, enhancing physical and mental health, and promoting a sense of accomplishment.