Imagine a gym ten years ago: the weight room was largely a male domain, with women doing mostly cardio exercises. Today, you see women of all ages and backgrounds confidently using weight machines.

This is more than just an anecdote. According to data from the Australian Sports Commission, the number of women participating in weightlifting (whether competitively or not) increased almost fivefold between 2016 and 2022.

Women are discovering what research has long shown: strength training offers benefits that go beyond building muscle.

Health benefits

Osteoporosis, a disease that causes bones to become weak and brittle, affects more women than men. Strength training increases bone density, a key factor in preventing osteoporosis, especially for women going through menopause.

Strength training also improves insulin sensitivity, meaning your body can better use insulin to regulate blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training also contributes to better heart health.

Mental health is also improved. Strength training is associated with a reduction in symptoms of depression and anxiety.

Improved self-confidence and body image

Unlike other forms of exercise where progress seems elusive, strength training provides clear and tangible measures of success. Every time you add more weight to a bar, you are reminded that you can achieve your goals and overcome challenges.

This sense of achievement doesn’t just stay in the gym—it can also change how women see themselves. A recent study found that women who lift weights regularly often feel more empowered to make positive changes in their lives and feel ready to take on the challenges of life outside of the gym.

Strength training can also have a positive impact on body image. In a world where women are often judged by their appearance, weight lifting can shift the focus to function.

Instead of worrying about the number on the scale or fitting into a certain dress size, women often learn to appreciate their bodies for what they can do. “Am I lifting more than I did last month?” and “Can I carry all my groceries in a single aisle?” can become new measures of physical success.

Weight lifting can also be about challenging outdated ideas about how women “should be.” Qualitative research I conducted with colleagues found that for many women, strength training becomes a powerful form of rebellion against unrealistic beauty ideals. One participant told us:

I wanted something that would allow me to exercise and had nothing to do with my appearance.

Society has long told women to be small, quiet, and not take up space. But when a woman takes on a barbell, she bucks these outdated rules. One woman in our study said:

We don’t have to (…) look a certain way or (…) be afraid that we can lift heavier weights than some men. Why should we?

This shift in mindset helps women see themselves differently. Instead of worrying about whether they are just objects to others, they begin to see their bodies as capable and strong. Another participant explained:

Powerlifting changed my life. It helped me see myself or my body. My body was not my value, but the vehicle I used to achieve everything I wanted to achieve in life.

This newfound confidence often carries over into other areas of life. As one woman said:

I love being a strong woman. It’s like swimming against the current and that gives me strength. When I’m physically strong, everything in the world seems easier.

Feeling inspired? Here’s how to get started

1. Take it slow

Start with bodyweight exercises like squats, lunges, and pushups to build a foundation of strength. When you feel confident, add external weights, but keep them light at first. Focus on mastering compound movements like deadlifts, squats, and overhead presses. These exercises work multiple joints and muscle groups at once, making your workout more efficient.

2. Pay attention to the correct form

Always use proper form and avoid lifting heavy weights. Poor form can lead to injury, so it’s important to learn how to perform each exercise correctly. To avoid this, work with a fitness professional who can give you personalized guidance and make sure you’re doing the exercises correctly, at least initially.

3. Consistency is key

As with any fitness program, consistency is key. Two to three workouts per week is enough for most women to see results. And don’t be afraid to take up space in the weight room—remember that you belong there just as much as anyone else.

4. Find a community

And finally, join a community. There’s nothing better than being surrounded by a group of strong women who inspire and motivate you. Being part of a supportive community can make your strength training more enjoyable and rewarding, whether it’s an in-person class or an online forum.

Are there any disadvantages?

Gym memberships can be expensive, especially at gyms that specialize in weight lifting. Home equipment is an option, but quality dumbbells and weight lifting equipment can come with a hefty price tag.

In addition, it can be a challenge for women who have to juggle work and family life to find time to go to the gym two or three times a week.

If you are afraid of getting too “bulky”, it is very difficult for women to gain as much mass as male bodybuilders without pharmaceutical help.

The main risks come from poor technique or trying to lift too much too soon – problems that can easily be avoided with a little guidance.