While strength training is good for adding shape to the female body, the benefit can also go beyond aesthetics. Here are the top 5 ways that strength training can benefit women. I recommend 3 to 5 days of resistance training per week depending on your nutrition and recovery abilities. A minimum of 1 to 2 days per week will also still be beneficial, and better than nothing. Hope that helps! Stay strong

1: Prevents Osteoporosis Women naturally have a higher chance of osteoporosis as they age. By doing strength training using resistance such as dumbbells, bands, weights – it will strengthen the bones and lower the risk of fracture by at least 20%.

2: Lose fat & Build Curves Cardio such as running, biking, and recreational sports are great ways to burn body fat. But strength training is the only activity that will sculpt, shape and firm up the body. This creates a lean yet feminine body with strong curves.

3: Improves Ability to Handle Stress Lifting weights will improve women’s response to stress, by resetting a part of the nervous system within the brain also known as HPA axis (hypothalamic pituitary adrenal). Basically, helps you stay strong and positive when the going gets tough

4: Keeps You Sharp Strength training improves blood flow to the brain, which helps releases a protein called brain derived neurotrophic factor (BDNF). BDNF is responsible for memory and learning. By strengthening your body, you’ll have higher BDNF levels which helps produces more brain cells while strengthening existing ones.

5: Reduces Risk of Heart Disease Strength training can improve cardiovascular health by lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. A proper strength training plan combined with cardio and nutrition can reduce and reverse most heart diseases without medications.