Is Strength Training Just a Trend, or Is There Evidence to Support It for Women?

Posted on September 7, 2026 by marketing@healthia.com.au

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.

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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.

Step into better health this September (and beyond)

Posted on September 1, 2026 by marketing@healthia.com.au

Every September, thousands of Australians join STEPtember¹ – a simple 30-day challenge that encourages people to move more and walk every day. It’s built around the idea of hitting a daily goal (like 10,000 steps or an equivalent amount of activity), but the real power lies not just in the numbers – it’s in feeling better physically² and mentally³ because of it.

Why walking works

Walking is one of the most accessible and effective forms of exercise we have. You don’t need fancy gear, a gym membership, or special skills – just comfortable shoes and a little motivation. Research shows that even moderate physical activity like brisk walking can have real health benefits³ that matter:

Mental health benefits: A large review showed that exercise reduces symptoms of depression and anxiety compared with being inactive and is comparable to medications and psychotherapy⁴. That means everyday walking isn’t just good for your body – it’s good for your mind too.
Ongoing mental health protection: Higher levels of regular physical activity – including walking – are linked with a lower chance of developing depression and anxiety disorders over time⁵. Movement isn’t just a quick mood booster – it’s a protective lifestyle habit.
Physical health benefits: Higher daily step counts have been associated with lower risk of all-cause mortality and cardiovascular disease⁶. In other words, it’s good for both your heart and your body.

According to Australia’s Physical Activity and Sedentary Behaviour Guidelines, adults should accumulate 150 to 300 minutes of moderate intensity physical activity (like brisk walking) each week⁸. This makes walking an ideal way to meet these recommendations – and STEPtember helps turn that target into achievable daily movement.

More than steps – it’s about wellbeing

Unlike intense fitness programs that can feel intimidating, walking is inclusive and manageable for people at all fitness levels. That means:

You can squeeze in steps during a lunch break.
Take short walking breaks between meetings.
Use the stairs instead of the lift.
Go for a walk with a friend or colleague.

Beyond physical benefits, walking also significantly supports mental wellbeing. Research from the Centres for Disease Control and Prevention (CDC) shows that regular physical activity can reduce symptoms of anxiety and depression, improve sleep quality, and enhance cognitive performance. Small, consistent amounts of movement can build into habits that stick long after September is over.

Walk with purpose

STEPtember also gives people a chance to support meaningful causes. Many participants choose to fundraise for organisations supporting Australians living with disabilities, adding another layer of motivation – your daily steps can make a difference in someone else’s life too. But even if you’re just walking for your own health and wellbeing, that’s a great reason to start. At the heart of STEPtember is its charitable mission. In Australia, funds raised through STEPtember support individuals living with cerebral palsy and other disabilities through organisations such as Cerebral Palsy Alliance.

Cerebral palsy is the most common physical disability in childhood in Australia⁷. Cerebral palsy results from changes to the developing brain and primarily affects movement, muscle tone, and posture. Although it is a lifelong condition, early intervention, therapy, assistive technology, and research can greatly enhance quality of life. The impact of research has contributed to a 40% reduction in the rate of cerebral palsy in Australia, as well as a decrease in severity⁷.

Funds raised through STEPtember help support⁷:

Early diagnosis and intervention programs
World-leading research into prevention and treatment
Assistive technology and mobility equipment
Community inclusion initiatives
Therapy services for children and adults

For participants, this connection to impact is powerful. Each step taken contributes not only to personal health but also to tangible support for Australians living with disability. The challenge transforms everyday movement into meaningful action.

Take the First Step

Movement doesn’t have to be complicated to be powerful. Walking – something most of us can do – is one of the most evidence-based ways to boost your physical and mental health. This September, give yourself a meaningful reason to move more, feel better, and make each step count.

References

https://www.steptember.org.au/
Centres for Disease Control and Prevention. (n.d.). Benefits of physical activity. U.S. Department of Health & Human Services. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
World Health Organization. (n.d.). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209.
Wanjau, M. N., Möller, H., Haigh, F., Milat, A., Hayek, R., Lucas, P., & Veerman, J. L. (2023). Physical Activity and Depression and Anxiety Disorders: A Systematic Review of Reviews and Assessment of Causality. AJPM focus, 2(2), 100074.
Hall, K. S., Hyde, E. T., Bassett, D. R., Carlson, S. A., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Paluch, A. E., Thomas, W. I., & Fulton, J. E. (2020). Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. The international journal of behavioral nutrition and physical activity, 17(1), 78.
Cerebral Palsy Alliance. (n.d.). About cerebral palsy. https://cerebralpalsy.org.au/our-research/about-cerebral-palsy/
Australian Government Department of Health and Aged Care. (n.d.). Physical activity and exercise guidelines for all Australians. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

Osteoporosis and Physiotherapy/ Exercise Physiology

Posted on August 3, 2026 by marketing@healthia.com.au

Osteoporosis is when the structure of bone is compromised, making it weaker and less dense, and the bone has an increased risk of breaking (1). You may have heard of this condition before, but what does osteoporosis look like practically, and what does low bone density mean?

Persistent Pain Management & Knee Replacements:

Posted on July 1, 2026 by marketing@healthia.com.au

Living With Persistent Pain and How Physiotherapy Can Help

Knee replacement surgery can be life-changing for people with severe knee osteoarthritis, relieving pain and improving mobility when other treatments have not been effective. However, for some Australians, significant pain may persist even after surgery, or chronic knee pain may limit function before surgery occurs. Persistent pain does not necessarily indicate that the surgery has failed; rather, it reflects the complex nature of pain and highlights the important role physiotherapy can play in supporting recovery and long-term function.

Winter Wellness: Managing Arthritis and Joint Pain in Winter – A Physio’s Guide

Posted on June 5, 2026 by marketing@healthia.com.au

When winter arrives, people living with arthritis may notice their joints feel stiffer, sorer, or harder to get moving. If that sounds familiar, you’re not imagining it.

While research hasn’t identified a single direct cause linking cold weather to arthritis flares, studies suggest that factors such as temperature changes, shifts in barometric pressure, reduced physical activity, and changes in sleep patterns may influence pain sensitivity and joint stiffness (Arthritis Australia, 2023; Kolasinski et al., 2020).

The good news? There are practical, evidence-based strategies that can help you stay mobile and comfortable through winter – and physiotherapy plays a key role in that plan. Read more

Heart Health & Exercising Safely

Posted on May 6, 2026 by marketing@healthia.com.au

It is widely recognised that exercise is beneficial for overall health – particularly for the cardiovascular system. However, many people are uncertain about how to exercise safely after experiencing a heart condition. In most cases, appropriately prescribed exercise plays a vital role in cardiac rehabilitation and long-term heart health. The key is ensuring that exercise is introduced gradually and performed safely.

Seek Medical Advice

Before commencing or returning to exercise following a heart condition, it is essential to consult your GP or cardiologist and obtain medical clearance. In many cases, your doctor will recommend engaging in structured, safe physical activity to support recovery and improve cardiovascular function. Read more

Move your body, heal your mind: How exercise can help anxiety & depression

Posted on March 31, 2026 by marketing@healthia.com.au

We have all heard the advice to “walk it off” when feeling stressed. For decades this was vague lifestyle advice. But science has fundamentally changed this picture — exercise isn’t just a side dish in mental healthcare; it is the main course. Research now confirms that for many people, hitting the gym or the pavement can be just as effective as medication or counselling.1

The exercise effect

In 2023, researchers published a landmark umbrella review analysing 97 previous systematic reviews involving over 128,000 participants.

Understanding Lower Back Pain – And How Physiotherapists Can Help

Posted on March 13, 2026 by marketing@healthia.com.au

Lower back pain is one of the most prevalent health complaints worldwide. It is estimated that up to 80% of people will experience lower back pain at some point in their lives, making it the leading cause of disability globally (Hartvigsen et al., 2018).

While lower back pain can be distressing, the majority of cases are not associated with serious pathology and tend to improve with appropriate management, education, and movement (Maher et al., 2017).

Staying Strong as Footy Seasons Kick Off

Posted on February 6, 2026 by marketing@healthia.com.au

As we move into late summer and early autumn, many athletes are shifting gears toward pre-season training for AFL and NRL. This is a phase where training volume, speed work, and (for contact sports) tackling gradually increase. From a physio’s perspective, this period isn’t something to fear — but it does benefit from smart preparation and good load management.

Across both Australian football and rugby league, injury surveillance data shows that the most common issues are muscle strains, joint sprains, and impact-related injuries, rather than sudden or severe injuries. Read more

Healthia Hub at Mount Gravatt

Posted on August 14, 2025 by marketing@healthia.com.au

Healthia Hub is more than just a healthcare centre; it is a place where professionals collaborate to provide seamless and patient-centred care. Our integrated approach ensures that clients can access multiple services in one location, reducing the need for multiple appointments across different facilities. By prioritising accessibility, efficiency, and excellence, Healthia Hub is committed to improving the health and well-being of the community. Whether you need rehabilitation, specialised therapy, or preventative care, our dedicated team is here to support your journey to better health.