Strength training can increase muscular strength and endurance, reduce body fat, improve resting metabolic rate, physical function and mental health [1,2]

• In women over 30 years of age, lean muscle mass can decrease between 3–8% every decade and 5–10% after 50 years of age, strength training can have dramatic effects on muscle mass growth and strength [3,4]

• Women experiencing hormonal changes are at greater risk of bone loss and musculoskeletal conditions, such as osteoporosis, when compared to men. Strength training can increase bone mineral density, lower the risk of musculoskeletal conditions, and reduce falls and fractures [1,5,6]

• In pregnant women, recent research has shown appropriate strength training can help alleviate some common symptoms of pregnancy such as fatigue and back pain, control gestational diabetes and obesity, prevent loss of physical function, and improve labour, delivery outcomes, and overall quality of life during pregnancy [7]

Endurance training can improve cardiorespiratory fitness, blood pressure, insulin sensitivity and energy expenditure.

Concurrent endurance and strength training are included in global exercise recommendations and are generally associated with improved strength and endurance performance, improved body composition and blood lipid profile [3,8,9]

As we age, our sensory, cognitive and musculoskeletal systems lose their capacity to control balance, which can lead to an increased risk of falling and negatively impact the performance of activities of daily living. A 12-week programme including balance training can improve balance performance, memory, spatial cognition and quality of life [10]

‘Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.’ By engaging with flexibility exercises, you can improve your posture, reduce aches and pains, lower your risk of injury and continue carrying out everyday tasks [11]

1. Vasudevan A and Ford E. Motivational factors and barriers towards initiating and maintaining strength training in women: A systematic review and meta‑synthesis. Prev Sci 2022;23:674–695.

2. Zamoscinska M, et al. Do older adults with reduced bone mineral density benefit from strength training? A critically appraised topic. J Sport Rehabil 2019;29:833–840.

3. Volpi E, et al. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care 2004;7:405–410.

4. Siparsky PN, et al. Muscle changes in aging: understanding sarcopenia. Sports Health 2014;6:36–40.

5. Koshy FS, et al. Exercise prescription and the minimum dose for bone remodeling needed to prevent osteoporosis in postmenopausal women: A systematic review. Cureus 2022;14:e25993.

6. Watson SL, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. J Bone Miner Res. 2018;33:211–220.

7. Duchette C, et al. Benefits of resistance training during pregnancy for maternal and fetal health: A brief overview. Int J Womens Health 2024;16:1137–1147.

8. Jamka M, et al. The effect of endurance and endurance-strength training on body composition and cardiometabolic markers in abdominally obese women: a randomised trial. Sci Rep 2021;11:12339.

9. Mikkonen RS, et al. Perspectives on concurrent strength and endurance training in healthy adult females: A systematic review. Sports Med 2024;54:673–696.

10. Dunsky A. The effect of balance and coordination exercises on quality of life in older adults: A mini-review. Front Aging Neurosci 2019;11:31.

11. NHS. How to improve your strength and flexibility. https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/#:~:text=Health%20professionals%20believe%20that%20improving,continue%20carrying%20out%20everyday%20tasks. Accessed January 2025.