If you’re thinking about your health goals as we move into a new year–and maybe you always do–here’s a piece of advice that could change not just your body, but your life long term: add weight training to your fitness routine.
We all know exercise can lift our mood, ease stress, and help us feel physically stronger — especially during the darker months when moving less and feeling low is all too common. But as Dr. Celia Egan of true. Women’s Health and Janice Allen of Fox 17 shared in a recent interview with personal trainer Darius McKinney, cardio alone isn’t enough if your goal is a body that feels strong, resilient, and healthy years from now.
Why Strength Training Matters (Especially for Women)
Strength training–also called weight training or resistance training–is more than lifting heavier things. It’s a form of exercise that:
- Builds and preserves muscle mass, which naturally declines with age (especially during perimenopause and beyond).
- Boosts metabolism, helping your body burn more calories even at rest.
- Strengthens bones, reducing the risk of osteoporosis as hormone levels shift over time.
- Supports balance and mobility, helping prevent falls and injuries as you age.
- Enhances mood and confidence, thanks to feel-good neurotransmitters released during resistance work.
These benefits aren’t just “nice to have,” they’re foundational to long-term wellness and independence.
And here’s the key truth: Weight training doesn’t make you bulky. Women naturally have far less testosterone than men, so lifting weights builds lean, strong muscle and definition, not oversized musculature.
Cardio Is Great — But It’s Not the Full Picture
Cardio is wonderful for your heart, endurance, and stress relief. But muscles are where the metabolic magic happens. As Dr. Egan explained on Fox17:
“Cardio is great for cardiovascular health, but if you want to increase your metabolic rate, prevent muscle loss, protect your bones, and help manage your weight as you age, strength training is a must.”
That’s because muscle tissue is metabolically active: the more you have, the more calories your body naturally uses throughout the day.
Where Women Often Get Held Back
Many women grew up hearing:
- “Don’t lift too heavy or you’ll bulk up.”
- “Just run or do cardio and you’ll be fine.”
- “Weights are for men.”
These are myths. In reality, strength training builds functional strength, the kind that makes everyday life easier: carrying groceries, playing with your kids, bending down without pain, climbing stairs with confidence, and aging with independence.
Plus, resistance training helps regulate hormones, reduces inflammation, supports heart health, and may even reduce the risk of chronic diseases like type 2 diabetes.
So… How Do You Start?
If weights feel intimidating, you’re not alone, and you don’t need fancy equipment or a gym membership to begin.
Begin with what you have:
- Bodyweight moves like squats, push-ups, and glute bridges
- A pair of light dumbbells or kettlebells (even 5–20 pounds is a great start)
- Resistance bands
- Simple at-home circuits you can do in 20–30 minutes
Personal trainer Darius McKinney shared five great starter moves women can do without any equipment–like chair squats, superman holds, and incline push-ups–just to get comfortable with resistance work.
For most women, beginning with two or three strength sessions per week builds a foundation of strength without overwhelming your schedule.
What Your Future Self Will Thank You For
Here’s the reality: muscle declines with age–and strength training is the single best strategy to slow that loss, protect your bones, preserve your metabolism, and maintain your independence.
And that’s not just physical. Women who commit to strength training often talk about something deeper: a shift in confidence, a sense of capability, and a reconnection with what their bodies can do.
This is the kind of exercise that changes your body today, and your health for decades.
Your future self? She’ll thank you.
A Few Simple Tips to Get You Started
- Keep it simple. Start with 20–30 minutes, 2–3 times a week.
- Mix it up. Combine strength training with your favorite cardio and mobility work.
- Focus on form. Doing fewer reps well is more powerful than doing many reps poorly.
- Be consistent. The power of strength training isn’t in perfection — it’s in showing up.
You deserve workouts that help you feel strong and supported. not overwhelmed.