The benefits of strength training for women include improved muscle strength and lean muscle mass, joint health, energy levels, and bone strength. Strength training exercises have also been linked to increased cardiovascular health, reduced stress levels, improved sleep quality, and increased metabolism.
Strength training can help women meet a wide range of fitness and health goals, from counteracting natural effects of aging like declines in bone density or loss of muscle mass to supporting overall wellness or aiding in healthy weight loss efforts.
As WHOOP experts have noted, research on athletic performance has overlooked many populations, including women. According to a study done on sport and exercise science research conducted between 2014 and 2020, just 6% of athletic performance research focuses on women. As a result, many fitness programs lack meaningful, research-backed data specific to women.
Following is our strength training guide for women, designed to answer questions about optimizing a fitness program based on factors like hormones, the menstrual cycle, and life stages unique to women.
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