10 strength training benefits women can track with blood testing

Strength training isn’t just about building muscle – it can support your hormones, protect your bones, and improve long-term health at every stage of life. And what’s more, you can track these changes simply by blood testing.

In this article we explain how strength training (including resistance exercise, weights, and weightlifting) can help a range of conditions many women may encounter throughout their lives. So whether you’re experiencing PMS, menopause or everything in between, read on to find out how exercise could help you.

Here are 10 key benefits of strength training for women:

1. Manage polycystic ovary syndrome (PCOS)
2. Reduce premenstrual syndrome (PMS) symptoms
3. Improve bone strength and density
4. Support your immune system
5. Balance blood sugar levels
6. Support thyroid function
7. Improve heart health
8. Maintain lean muscle mass
9. Support menopause symptoms
10. Boost mental wellbeing

What is strength training?
 

Before we jump into its benefits, let’s clear up what strength training actually is.

Your mind might go straight to body builders lifting huge barbell or the World’s Strongest Man challenge, but it’s much simpler than that.

At its core, strength training is any type of exercise that makes you stronger by working your muscles against resistance.

This can include:

• Your body - bodyweight exercises including squats, lunges, and push ups
• Resistance bands
• Weights such as dumbbells or barbells (but a couple of full water bottles or bags of potatoes work just as well – just make sure they’re closed!)

In other words, you don’t need a gym membership or fancy equipment to get started. Strength training can be adapted for all fitness levels, ages, and lifestyles.

5 strength training tips to get you started
 

Starting any new exercise can feel daunting, but we’ve got you covered with some useful tips so you can start with confidence.

1. Start small and focus on form

Whether you’re using bodyweight exercise of light weights, the key is getting started safely. Focus on doing the exercises properly first, then build up gradually.

2. Aim for consistency over perfection

You don’t need long workouts to see results. Some days might be 40 minutes, others just ten, it’s showing up regularly that counts.

3. Keep your routine simple and track your progress

Stick to 2–3 sessions a week and focus on full-body movements like squats, pushes, and pulls. Tracking things such as weight or session length can help you see how you improve over time, which can be motivating to keep going!

4. Use resistance bands for a low-impact option

Resistance bands are a great starting point if you’re new to strength training or prefer low-impact exercise. They’re versatile, affordable, and still highly effective for building strength and stability.

5. Prioritise rest and recovery

Your muscles need time to repair and grow stronger. Make sure to include rest days in your routine, get enough sleep, and listen to your body to avoid overtraining or injury.

10 health benefits of strength training, backed by blood testing
 

Now we’ve got the basics, let’s see how strength training affects your body on a biological level.

There are a range of conditions women are more susceptible to than men, often due to fluctuating hormones related to your menstrual cycle or menopause.

1. Reduce symptoms of PCOS

It’s estimated PCOS affects one in ten women in the UK [1].

On a biological level, strength training can improve PCOS symptoms in a few ways:

• Improving insulin sensitivity (and lowering blood sugar levels)
• Support testosterone balance
• Reduce inflammation [2]
• Lowering cortisol

This common condition is the result of a hormone imbalance, where elevated androgens (such as testosterone) and insulin resistance cause a range of unwanted symptoms.

Once you start training, you may see improvements in markers like fasting insulin, HbA1c, and testosterone levels over time.

Although almost any type of exercise is good for PCOS, incorporating weights can be a practical way to ease your symptoms, support overall metabolic health and reduce risks of other conditions associated with PCOS [3].

2. Support PMS symptoms

Your menstrual cycle might not have you feeling much like exercising, but research shows that even gentle exercise can help you manage your symptoms – and you can even use your cycle to your advantage.

From a mental perspective, strength training releases feel-good hormones that lower your cortisol levels, boost your mood, and reduce anxiety and irritability. And on a physiological scale, the boosted endorphins may reduce your sensitivity to cramps, support your oestrogen-progesterone balance, and improve your HbA1c levels, which can prevent those pesky cravings [4].

3. Protect bone health and reduce osteoporosis risk

Women can lose up to 20% of their bone density during menopause, with the fastest loss happening in the first few years [5].

The good news is that strength training helps stimulate bone growth, helping to slow (and even partially rebuild) that loss over time.

Lifting weights places healthy stress on your bones, encouraging them to become denser and stronger. [6]

For an extra bone density boost, monitor your vitamin D and calcium levels for insights into your bone health status.

4. Boost your immune system

Regular resistance training supports immune function by reducing inflammation and improving circulation [7]. Some conditions such as thyroid and PCOS can cause fluctuating immune response, and lifting weights can help keep the body more resilient year-round.

Blood tests may reflect this through more balanced white blood cell counts and lower levels of inflammatory markers like C-reactive protein.

5. Lower your blood sugar (and risk of diabetes)

Strength training helps your muscles use glucose more efficiently, which can support stable blood sugar levels. This is particularly important for women, who may be at higher risk of insulin resistance during hormonal shifts like menopause, making weightlifting a simple, effective way to stay balanced.

You might see improvements in markers like fasting glucose and HbA1c on a blood test over time, reducing your risk of type 2 diabetes and prediabetes.

6. Support thyroid function

Thyroid conditions affect women more than men, with around one in eight women having problems in their life [8,9]. Higher risks occur during times of wild hormonal fluctuations such as puberty, pregnancy, and menopause.

But, exercise can help you manage your condition.

Blood tests for thyroid function typically check your levels of thyroid stimulating hormone (TSH), thyroxine (T4), and triiodothyronine (T3), and although you likely wouldn’t notice any dramatic changes in these biomarkers, by building more muscle you’re boosting your metabolism, supporting hormone balance and encouraging your body to use energy more efficiently.

Exercising with a thyroid condition might feel difficult, which is why we’ve written a blog with 5 useful thyroid exercise tips to get you started.

7. Supports cardiovascular health

While more commonly associated with aerobic or cardio exercise, strength training also has benefits on your heart health. And in women, especially after the menopause, cardiovascular risk increases.

Resistance training supports your heart is by improving blood circulation and reducing inflammation. But it also lowers your blood pressure, and you might notice changes in your cholesterol over time.

Combining aerobic activity with a couple of resistance training sessions a week is a great way to protect your heart for years to come. We’ve got a blog with some tips for choosing the best blood test for heart health.

8. Prevent muscle loss from weight loss injections

Rapid weight loss – often associated with weight loss injections, can lead to a loss of muscle as well as fat. Colloquially known as “Ozempic butt” (although it can affect your whole body), the loss of firmness in your bottom.

The best way to avoid excess skin due to rapid weight loss? Include squats and lunges in your weight loss journey and preserve lean muscle mass and maintain strength.

9. Strength training for menopause support

Menopause brings a huge amount of physical and cognitive changes. We already discussed how strength training can support your bone density – women are at higher risk of osteoporosis than men after the menopause due to declining oestrogen levels.

Resistance training also supports menopause by:

• Reducing muscle loss
• Improving insulin sensitivity
• Regulating body composition
• Improving mood and sleep

During menopause, hormonal changes can lead to muscle loss, weight gain, and reduced bone density. Strength training helps counteract these effects, supporting strength, energy levels, and overall wellbeing during this transition [10].

You can read more about the signs and symptoms of perimenopause and menopause in our blogs. If you feel you need support in navigating your journey through menopause, head over to My Menopause Centre for expert advice and consultations.

10. Strengthen your muscles, strengthen your brain

The benefits of lifting weights go beyond the physical, they also affect your cognitive function and mental wellbeing.

The evidence is still emerging around the effects of strength training on our brains. But the theory is that when we do resistance exercises, we release signalling molecules called myokines [11]. Not only can myokines reduce inflammation, but they also have a protective effect on our neurons.

Some studies have shown that older adults who took part in resistance-based exercises had changes in their brans that reduced the risk of Alzheimer's and improved cognitive function [12].

If that’s not enough, releasing endorphins, lowering cortisol, improving your sleep quality, and boosting your confidence and self-esteem are just some of the benefits of strength training.

With all the hormonal fluctuations in our life, it's understandable women are more likely to experience low mood and anxiety. While strength training won’t prevent the hormonal ups and downs, it can make you more resilient in coping – from PMS to the menopause, and everything in between.

Strength training benefits by age
 

No matter your age, strength training can play a powerful role in supporting your health.

In your 20s and 30s:

• Maximise your bone density and muscle mass
• Improve your mental wellbeing and response to PMS

In your 40s and 50s:

• Combat hormonal-related muscle and bone loss
• Improve your sleep quality
• Build mental strength and resilience for perimenopause and menopause

In your 60s and 70s:

• Maintain independence from functional training
• Reduce risk of osteoporosis
• Protect your heart health

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References

1. Verity PCOS UK. In: Verity - The UK PCOS Charity [Internet]. [cited 18 Feb 2026]. 
2. Hafizi Moori M, Nosratabadi S, Yazdi N, Kasraei R, Abbasi Senjedary Z, Hatami R. The Effect of Exercise on Inflammatory Markers in PCOS Women: A Systematic Review and Meta-Analysis of Randomized Trials. Int J Clin Pract. 2023;2023: 3924018. doi:10.1155/2023/3924018
3. Polycystic ovary syndrome (PCOS): what it means for your long-term health. In: RCOG [Internet]. [cited 27 Feb 2026]. 
4. Sanchez BN, Kraemer WJ, Maresh CM. Premenstrual Syndrome and Exercise: A Narrative Review. Women. 2023;3: 348–364. doi:10.3390/women3020026
5. Menopause and Bone Loss. 24 Jan 2022 [cited 7 Apr 2026]. 
6. Lirani-Galvão APR, Lazaretti-Castro M. Physical approach for prevention and treatment of osteoporosis. Arq Bras Endocrinol Metab. 2010;54: 171–178. doi:https://doi.org/10.1590/S0004-27302010000200013
7. Martins RA, Neves AP, Coelho-Silva MJ, Veríssimo MT, Teixeira AM. The effect of aerobic versus strength-based training on high-sensitivity C-reactive protein in older adults. Eur J Appl Physiol. 2010;110: 161–169. doi:10.1007/s00421-010-1488-5
8. Hypothyroidism - Thyroid UK. 23 Sep 2019 [cited 2 Apr 2026]. 
9. Overactive thyroid (hyperthyroidism). In: nhs.uk [Internet]. 20 Oct 2017 [cited 2 Apr 2026].
10. Empower Your Menopause Journey with Functional Strength Training. My Menopause Centre [cited 9 Apr 2026]. 
11. Zunner BEM, Wachsmuth NB, Eckstein ML, Scherl L, Schierbauer JR, Haupt S, et al. Myokines and Resistance Training: A Narrative Review. International Journal of Molecular Sciences. 2022;23. doi:10.3390/ijms23073501
12. Nicola L, Loo SJQ, Lyon G, Turknett J, Wood TR. Does resistance training in older adults lead to structural brain changes associated with a lower risk of Alzheimer’s dementia? A narrative review. Ageing Res Rev. 2024;98: 102356. doi:10.1016/j.arr.2024.102356