After appearing on Seven News recently, Dr. Stacy Sims once again highlighted something women need to hear more often:

Strength training is one of the most powerful things we can do for our long-term health.

For years, aerobic exercise like walking, running and cycling was seen as the gold standard for heart health and longevity. While cardio absolutely has benefits, research is now showing that resistance training deserves just as much attention, especially for women.

The American Heart Association recently reinforced this in an updated scientific statement, explaining that resistance training doesn’t just build muscle, it can also improve cardiovascular health, metabolic function, bone density and overall lifespan.

In other words: lifting weights is not just about aesthetics. It’s about health, strength, independence and longevity..

Strength Training & Ageing

As we age, we naturally begin to lose muscle mass, a process called sarcopenia. This decline can start as early as our 30s and for women it often accelerates during perimenopause and menopause.

Losing muscle affects much more than strength. It can reduce energy, mobility, balance, confidence and overall quality of life.

Strength training helps combat this by:

• Preserving and building lean muscle

• Supporting balance and stability

• Reducing risk of falls and injury

• Helping us stay active and independent as we age

For women specifically, maintaining muscle becomes increasingly important during hormonal transitions. And this isn't just through menopause, this is through puberty, and even pre & post partum.

The Heart Health Benefits

Research now shows that resistance training can significantly support cardiovascular health.

Studies have found that regular strength training may:

• Reduce the risk of cardiovascular disease

• Lower resting blood pressure

• Improve cholesterol levels

• Support healthy body composition

• Increase metabolic health

Better Metabolic Health

Strength training also improves insulin sensitivity, helping the body regulate blood sugar more efficiently.

This is particularly important for reducing the risk of:

• Type 2 diabetes

• Insulin resistance

• Metabolic dysfunction

The American Heart Association reports that people who regularly perform resistance training have a lower incidence of diabetes compared to those who don’t strength train at all.

Bone Density & Women’s Health

Women experience significant changes in bone density throughout their lives, making resistance training essential for skeletal health.

Strength training helps:

• Maintain and improve bone density

• Support joint health

• Reduce the risk of osteoporosis

When combined with impact-based movement like jumping, tennis, or brisk walking, the benefits can be even greater.

Strength Training & Longevity

Perhaps most importantly, research continues to show a strong connection between resistance training and longevity.

Regular strength training has been associated with:

• Lower all-cause mortality risk

• Better brain health and cognitive function

• Improved mood and confidence

• Increased quality of life as we age

It’s not about being the strongst person in the gym.

It’s about building a strong, capable body that supports you for life.

The Takeaway

For women, strength training is no longer optional “extra” exercise, it’s foundational.

Whether your goal is:

• More energy

• Better health

• Stronger bones

• Improved confidence

• Healthy ageing

• Longevity

…strength training plays a vital role.

And the best part? It’s never too late (or early) to start.

Episode : Bad Treatment: Changing Women’s Healthcare, Sunday May 24th 2026