Strength training: why it matters for everyone (especially women and runners)

Strength training has a bit of an image problem.

For some people, it still brings up visions of bodybuilding, heavy barbells, or something that’s only for the gym-obsessed. For others, it feels unnecessary because they already run, walk a lot, or have a physically demanding job.

The reality is simple: strength training is one of the most important things you can do for long-term health, injury prevention, and confidence in your body.

As a women’s health physiotherapist, I see the benefits of strength training across every life stage — from pregnancy and postpartum recovery to perimenopause, menopause, and beyond.

What is strength training?

Strength training (also called resistance training) means loading your muscles so they adapt and get stronger. That load might come from:

• Body weight exercises

• Resistance bands

• Dumbbells or kettlebells

• Barbells or gym machines

  
  

If you’re working against resistance and the exercise feels challenging, it counts as strength training.

Benefits of strength training

Regular strength training is proven to:

• Increase muscle strength and lean muscle mass

• Improve bone density and reduce fracture risk

• Support joint health and reduce injury risk

• Improve balance and coordination

• Improve metabolic health and insulin sensitivity

• Support heart health

• Boost mood, confidence, and energy levels

  
  

Strength training guidelines

Health guidelines support this. The World Health Organization (WHO) recommends adults complete muscle-strengthening activities at least two days per week, alongside regular aerobic exercise.

Strength training is not optional — it is a key pillar of long-term health.

Why strength training is especially important for women

Women often avoid or under-prioritise strength training due to time pressures, misinformation, or fear of getting “bulky”.

In reality, strength training is essential for women’s health, particularly during key hormonal and physical transitions.

Strength training in perimenopause and menopause

During perimenopause and menopause, hormonal changes (particularly reduced oestrogen) can lead to:

• Loss of muscle mass

• Reduced bone density

• Increased injury risk

• Changes in body composition

  
  

Strength training helps by:

• Preserving and building muscle

• Stimulating bone strength

• Supporting joints and connective tissue

• Improving confidence in movement

  
  

This isn’t about appearance — it’s about staying strong, capable, and independent as you age.

Strength training during pregnancy

Appropriate strength training during pregnancy can:

• Reduce common aches and pains

• Support posture and pelvic stability

• Improve tolerance to daily physical demands

• Prepare the body for labour, birth, and early parenting

  
  

Exercises are adapted, loads are appropriate, and safety is prioritised — but strength training absolutely has a place in pregnancy when guided correctly.

Strength training postpartum

After having a baby, the body needs progressive loading, not just rest.

Postnatal strength training can help:

• Rebuild muscle and connective tissue capacity

• Support pelvic floor and core function

• Reduce back, hip, and pelvic pain

• Make lifting, carrying, and feeding more comfortable

  
  

Postpartum rehabilitation is not just about switching muscles back on — it’s about restoring strength for real life.

Strength training for runners

If you’re a runner, strength training is not optional.

Strength training for runners can:

• Improve running economy

• Reduce injury risk

• Improve speed and power

• Increase tolerance to training load

  
  

Running alone does not provide enough stimulus to build or maintain strength. Strong hips, calves, hamstrings, and trunk muscles help your body absorb and generate force more efficiently with every step.

“I don’t need strength training — I have a physical job”

This is a common myth.

Physical jobs often involve:

• Repetitive movements

• Prolonged low-level loading

• Working in fatigue or suboptimal positions

They rarely provide the progressive loading required to actually build strength.

Structured strength training allows you to:

• Load tissues safely and deliberately

• Address weaknesses and imbalances

• Build capacity rather than just cope

  
  

Even people with physically demanding jobs benefit from targeted strength training.

Starting strength training from scratch

If you’re new to strength training, bodyweight exercises are an excellent starting point.

They help you:

• Learn movement patterns

• Build confidence

• Establish baseline strength

  
  

However, to continue seeing benefits, external load must be added over time. Muscles adapt quickly, and repeating the same easy exercises indefinitely will stop producing results.

Progression doesn’t mean heavy weights — it simply means gradually increasing challenge.

My five favourite functional strength exercises

If I had to choose five exercises that deliver the biggest return for most people, they would be:

1. Squat – lower body strength, bone loading, everyday function

2. Romanian deadlift (RDL) – posterior chain strength, hip control, back resilience

3. Bent-over single-arm row – upper-body strength, posture, trunk control

4. Shoulder press – shoulder strength, overhead capacity, core engagement

5. Press-ups – pushing strength, shoulder stability, trunk control

   
   

   

   
   

Each of these exercises can be regressed or progressed to suit beginners through to experienced lifters.

Key takeaways

Strength training is for everyone.

It supports:

• Women’s health across all life stages

• Pregnancy and postpartum recovery

• Perimenopause and menopause

• Injury prevention and performance for runners

• Long-term independence and confidence in movement

  
  

You don’t need to do everything at once — but you do need to start and keep progressing.

If you’re unsure where to begin or want support tailored to your body, working with a physiotherapist can help you train safely and effectively.