Women on Weights: The crucial importance of resistance-training modality engagement in female populations

Researcher: Sophie J.

Research Editor: Linette Borges Despite the recent advances in resistance-training research in the past decades suggesting immense benefits from this style of physical activity, a distinct ‘gender gap’ still exists in the discipline; in which only 1 in 5 women participate regularly in resistance-training (Hurley et. al., 2018, Ji et. al., 2024). However, women have consistently been found to benefit to a greater degree from this type of physical activity, from body image to bone density; resistance-training in women provides undoubtable rewards that increase quality of life, satisfaction, and confidence. The Female-Specific Mental Health Effects of Weight Training

Societal ideals often shape the ways in which women view their bodies, such standards assigning greater importance to thinness, leading women to generally report greater body image dissatisfaction than men. However, a 2005 study by Martin Ginis et. al., finds, surprisingly, that over the course of a progressive 12-week resistance training program, women developed improvements in their levels of social physique anxiety and body area satisfaction, not necessarily as a metric of a decrease in fat mass, but rather as an association with increased perception of their muscularity and strength. Actual measurable strength changes consequently correlated with more self-image and body confidence. Getting stronger in the weight section translated directly to strengthening their mental image of themselves.

Additionally, Seguin et. al. (2013) found that women who participated in a 10-week strength-training program, who originally reported negative body image as a barrier to engagement in such activity, had a statistically significant positive increase in comfort with exercise levels. The simple act of engaging in resistance-training, notwithstanding any increases in muscularity, led to more enjoyment and satisfaction in their lives regarding physical activity. So you don’t even need to build any significant muscle to reap the benefits of weight training!

Figure 1 From Seguin et. al. (2013). The Female-Specific Physical Health Effects of Weight Training

In the gym, it is often thought that men are able to garner the most results from resistance-based training, whether that be due to their increased testosterone levels or greater overall muscularity. Yet, it has been found that when engaging in the same frequency of strength-training sessions per week, females experience nearly double the relative reduction of all-cause mortality compared to men (Ji et. al., 2024). Men engaging in muscular strengthening activities derived an 11% reduction in their mortality risk, whereas in women this was reduced by 19% (Ji et. al., 2024). 

Figure 2 From Ji et. al. (2024). Furthermore, a 2003 study by Cussler et. al. observed evidence of a near linear relationship between bone mineral density (BMD) change and total exercise weight lifted across a 1-year progressive strength training protocol in females. This implies that the amount you lift, either within a specific exercise or totally over the course of your lifting sessions, almost directly relates to the changes occurring in the density of your bones. This relationship was seen to have the strongest effects with weighted squats, increasing BMD specifically in the femur (the thigh bone) (Cussler et. al., 2003).

All in all, the evidence is overwhelmingly in support of women in the weight room, whether that be in the women’s only section or group classes, the benefits of resistance-training for females is undeniable. That is why institutions like McMaster offer various women-only programs that aim at reducing the barriers women face in the fitness space, whether that be fitness programs or accessible classes. Weight training is not ‘manly’, nor does its sole benefit lie in increased muscularity, so let’s remove the stigma and get to lifting!

References

Cussler EC, Lohman TG, Going SB, Houtkooper LB, Metcalfe LL, Flint-Wagner HG, Harris RB, Teixeira PJ. Weight lifted in strength training predicts bone change in postmenopausal women. Med Sci Sports Exerc. 2003 Jan;35(1):10-7. doi: 10.1097/00005768- 200301000-00003. PMID: 12544629.

Hurley KS, Flippin KJ, Blom LC, Bolin JE, Hoover DL, Judge LW. Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College. Int J Exerc Sci. 2018 May 1;11(5):226-238. doi: 10.70252/ZRMT3507. PMID: 29795737; PMCID: PMC5955292.

Ji H, Gulati M, Huang TY, Kwan AC, Ouyang D, Ebinger JE, Casaletto K, Moreau KL, Skali H, Cheng S. Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. J Am Coll Cardiol. 2024 Feb 27;83(8):783-793. doi: 10.1016/j.jacc.2023.12.019. PMID: 38383092; PMCID: PMC10984219.

Martin Ginis KA, Eng JJ, Arbour KP, Hartman JW, Phillips SM. Mind over muscle? Sex differences in the relationship between body image change and subjective and objective physical changes following a 12-week strength-training program. Body Image. 2005 Dec;2(4):363-72. doi: 10.1016/j.bodyim.2005.08.003. Epub 2005 Nov 21. PMID: 18089201.

Seguin RA, Eldridge G, Lynch W, Paul LC. Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women. J Ext. 2013 Aug;51(4):4FEA2. PMID: 25767297; PMCID: PMC4354895.