If you’ve spent any time on social media recently, you’ve probably noticed a growing trend: women swapping hours of cardio for barbells, dumbbells and strength training. But is lifting weights just another fitness fad, or is there real science behind it?
The answer is clear: strength training is one of the most well-researched and evidence-based forms of exercise for women at every stage of life 
(American College of Sports Medicine, 2021).
Its benefits extend far beyond building muscle, supporting bone health, reducing the risk of chronic disease, improving mental wellbeing, and helping women stay strong and independent as they age. At Allsports Wavell Heights, we’re seeing more local women make the switch from cardio-only routines to strength training and the research backs them up.
The Benefits of Building Strength
For many years, women were encouraged to prioritise cardio and avoid lifting “too heavy” for fear of becoming bulky. Fortunately, decades of research have shown that this simply isn’t true. Regular strength training has been shown to:
- Increase muscle strength and lean muscle mass
- Improve bone mineral density
- Reduce the risk of osteoporosis and fragility fractures
- Improve balance and reduce falls risk
- Support joint health and mobility
- Improve insulin sensitivity and metabolic health
- Reduce symptoms of anxiety and depression
- Improve sleep quality and energy levels
- Reduce the risk and severity of chronic musculoskeletal conditions, including persistent neck and low back pain
- Enhance physical function and maintain independence with ageing
While all of these benefits are important, one area where strength training has transformed healthcare is in the prevention and management of osteoporosis.
Strength Training, Menopause and Bone Health
As oestrogen levels decline during menopause, bone loss accelerates, increasing the risk of osteopenia and osteoporosis. While medication may be appropriate for some women, exercise is recognised as a cornerstone of osteoporosis management because it not only helps maintain bone health but also improves strength, balance and confidence reducing the likelihood of falls and fractures. One of Australia’s most influential studies, the LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) Trial, challenged the long-held belief that women with low bone density should avoid lifting heavy weights. Researchers followed 101 postmenopausal women with osteopenia or osteoporosis who completed two supervised 30-minute strength training sessions each week for eight months. Participants performed exercises including barbell deadlifts, back squats, overhead presses, and controlled impact loading. The results were remarkable. Women who completed the high-intensity strength program experienced:
- Significant improvements in lumbar spine bone mineral density
- Maintenance or improvement of hip bone density
- Greater muscle strength
- Improved balance and functional mobility
- Reduced thoracic kyphosis (rounded upper back)
- No vertebral fractures or serious adverse events when the program was delivered under professional supervision (Watson et al., 2018; Watson et al., 2019)
This landmark research became the foundation of the Australian-developed ONERO® program, an evidence-based exercise program now delivered by trained Exercise Physiologists and Physiotherapists to help people safely improve bone health through progressive strength training.
Strength Training Is More Than Bone Health
Although osteoporosis receives much of the attention, strength training offers benefits for women of all ages not just those approaching or after menopause. Research consistently shows that resistance training can improve symptoms of anxiety and depression, enhance cognitive function, reduce fatigue, and increase overall quality of life (Gordon et al., 2017). It is also considered one of the most effective evidence-based approaches for many chronic musculoskeletal conditions, including persistent neck pain, shoulder pain and low back pain (Beck et al., 2017). Building strength helps improve movement confidence, supports healthy joints, and allows people to continue doing the activities they enjoy. Whether your goal is to keep up with your children, continue hiking into retirement, improve sporting performance, or simply feel stronger in everyday life, strength training is one of the best investments you can make in your long-term health.
How We Can Help
At Allsports Wavell Heights, we’ve designed our Strength and Conditioning classes to reflect the latest evidence and the changing needs of women. Every participant begins with an individual assessment, allowing our Accredited Exercise Physiologists to develop a program tailored to their goals, medical history and current level of function. If your goal is improving bone health, your program may closely reflect the evidence-based principles used in the LIFTMOR trial and ONERO® program. If you’re managing an injury, chronic pain, or another health condition, we’ll tailor your exercises to ensure they’re safe, appropriate and effective for you. No matter where you’re starting, our goal is to help you become stronger, move with confidence, and enjoy the long-term benefits that strength training has to offer. If you’re ready to get started, book an initial Exercise Physiology assessment online or call us on (07) 3256 9676 to speak with our team.
Strength training isn’t a trend it’s backed by decades of high-quality research. For women, it offers benefits far beyond the gym, supporting healthier bones, stronger muscles, improved mental wellbeing, reduced pain, better balance and greater independence. Whether you’re in your 20s or your 70s, it’s never too early or too late to start building strength.
References
- American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
- Beck BR, Daly RM, Singh MAF, Taaffe DR. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438–445.
- Gordon BR, McDowell CP, Lyons M, Herring MP. (2017). The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomised controlled trials. Sports Medicine, 47(12), 2521–2532.
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220.
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. (2019). High-intensity exercise did not cause vertebral fractures and improves thoracic kyphosis in postmenopausal women with low to very low bone mass. Osteoporosis International, 30(5), 957–964.
