„Strength training makes women “bulky”; cardio is what they need.”

Women's testosterone is 5–10% of men's; visible bulk is hard for women to build even with years of targeted work and a calorie surplus. What strength training does for women: slows menopausal bone loss (meta-analysis: +1–2% bone density a year instead of –1% in controls), prevents sarcopenia and falls, and in the Momma cohort weekly strength training meant 30% lower cardiovascular mortality in women — a bigger effect than the 11% in men. Cardio matters too — but for women strength training is the most important missing link.

Last reviewed: 6 September 2026

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