The Best Strength Training for Women to Build Muscle and Bone

When it comes to strength training, women often face outdated myths—like the fear of “bulking up” or the misconception that cardio alone is the key to fitness. The truth? Strength training is one of the most powerful tools for building lean muscle, supporting bone health, and enhancing overall well-being. But what type of training is best for muscle and bone development? Let’s break it down.

Why Strength Training Matters

Women are more susceptible to osteoporosis and age-related muscle loss. Why? Hormones (changes in sex hormones around pregnancy and perimenopause), training history (usually not gym work), and culture (not wanting to “bulk up”). Strength training combats bone and muscle loss by:

• Increasing muscle mass and boosting metabolism.

• Stimulating bone density through resistance exercises.

• Improving joint health and reducing injury risk.

• Enhancing overall strength for daily activities and longevity.

The Best Strength Training Methods

To maximize muscle and bone health, consider incorporating these training styles:

1. Progressive Resistance Training

This is the foundation of effective strength training. Using weights that challenge your muscles—whether free weights, machines, or resistance bands—signals your body to build stronger muscle fibres and bones. Aim to gradually increase the weight over time to stimulate growth.

2. Compound Movements

Multi-joint exercises engage multiple muscles at once, maximizing efficiency. Key compound lifts include:

- Squats (boost lower body strength and bone density)

- Deadlifts (target posterior chain and core stability)

- Lunges (enhance mobility and leg strength)

- Bench Press (build upper body strength)

- Rows (strengthen back muscles and posture)

>> check out my previous article Beginners Guide to Fundamental Movements: The Hinge, Squat, Press, and Pull <<

3. Bodyweight Training

For those who prefer minimal equipment, bodyweight exercises like push-ups, pull-ups, and Bulgarian split squats can be highly effective. These exercises reinforce stability and functional strength while still promoting muscle and bone growth. Keep in mind you will eventually get “too strong” for your own body and need to add load (free weights, resistance bands etc).

4. Plyometrics and Impact Training

Jumping and explosive movements stimulate bone density by placing stress on the skeletal system. Incorporate:

- Box jumps

- Jump squats

- Bounding exercises

- Stair climbing

- Skipping

5. Time Under Tension (TUT) Training

Slowing down movement—especially during eccentric phases (lowering the weight)—increases muscle engagement and improves strength. A controlled tempo enhances muscle endurance and stimulates bone adaptation. We often use eccentrics for this (5 sec down, explode up).

Structuring Your Program

To maximize longevity (actually sticking to the program), aim for one session per week, then build from there (max of 3 heavy sessions) with:

- 4–8 repetitions for heavier compound movements

- 8–12 repetitions per set for smaller muscle group work (isolated movements)

- 2–5 sets per exercise – not including any lighter warm up sets (warm up your heavy lifts well!)

- Rest periods of 30–120 seconds, depending on intensity or how many excs you have in a circuit.

Additional Tips for Success

• Prioritize protein intake to support muscle gainz > 15g before exercise, 40-60g within 45 mins following exercise

• Ensure calcium and vitamin D levels for bone health > get these checked by your GP – they matter!

• Stay consistent > progress takes time. If you’re unwell, do less or lighter, but still train.

• Lift heavy (relative to your capacity) > challenge your muscles when you’re feeling good.

• Focus on proper form to prevent injury and maximize results.

Strength training is not about becoming bulky—it’s about becoming strong, confident, and resilient.

Whether you’re a beginner or an experienced lifter, integrating these strategies into your routine will empower you to build muscle, strengthen bones, and enhance overall health for the long term.