Women and Weights: The Benefits of Strength Training for Hormones and Healthy Aging

Growing up I participated in sports like swimming and soccer. I think it was more on the part of my parents to keep me busy than to promote any specific health benefits. I don’t recall messaging or modeling fitness for health when I was young (granted this was before the advent of social media). When the age of the Internet started- most of what I saw was women doing cardiovascular exercise to stay slim and toned. Running, elliptical, aerobics, yoga, Barre. Not that there’s anything wrong with these types of exercise; but there was no real talk of strength training outside of professional sports or the Olympics. Regular women didn’t lift weights. The last thing I wanted to be was muscular or bulky- because that went against societal norms. So that’s what I did. I was slim, I was toned, I think I felt ok but looking back- I can see how it affected my mental health and my hormonal health. 

 It wasn’t until medical school where I first picked up a barbell. I did it for stress management. There wasn’t enough yoga or cardio that helped me manage my mental health. I fell in love with it. The heaviness was grounding. It focused my mind in a different way. I learned how to fuel and support my body. I hired a coach and learned how to do movements safely. My body composition started to change- I became more muscular. I got stronger. I felt amazing. I started to stand out. Not a lot of women I knew lifted weights. And if they did, it was very light weights for seemingly infinite amounts of reps. I decided to do a powerlifting competition where the goal is to lift as much as you can during a squat, bench press, and deadlift. The more I trained at the gym- the more women would come up to me and say how inspired they were- we would talk about strength and taking up space; not trying to make ourselves small and insignificant. That response kept me going. So I continued to lift. 

 Today, I am still a competitive powerlifter and also a naturopathic doctor/acupuncturist. I continue to get stronger as I age. Strength training is an integral part of my personal and professional life. I have learned how much medical benefit there is to strength training and see it benefit my patients all the time. There is still a lack of research about strength training and women’s health- but we’re starting to see a culture shift both in society and in the medical world about the power of muscle.

 So what are the medical benefits of strength training for women? 

1. Improvement in Insulin Sensitivity

Strength training improves insulin sensitivity, which helps regulate blood sugar levels and reduce the risk of Type 2 diabetes. Improved insulin sensitivity also influences other hormones, such as cortisol and estrogen, by reducing the body’s stress response. A study published in the Journal of Strength and Conditioning Research found that resistance training improves insulin sensitivity and glucose metabolism in women, which can positively affect overall hormonal balance (Westcott, 2012).

2. Regulation of Cortisol Levels

Cortisol, the body’s primary stress hormone, can be better regulated through strength training. Regular resistance exercise has been shown to regulate cortisol levels over time, reducing chronic stress and its negative effects on hormone balance. A study in the Journal of Sports Sciences reported that resistance training can modulate cortisol responses, particularly in women, leading to improved stress management and hormonal equilibrium (Hackney & Viru, 2008).

3. Increase in Growth Hormone and IGF-1

Strength training boosts the release of growth hormone (GH) and insulin-like growth factor 1 (IGF-1), both of which play a crucial role in muscle repair, metabolism, and overall hormonal health. These hormones also support healthy aging and fat metabolism. Research published in Endocrinology and Metabolism indicates that resistance training is a potent stimulator of GH and IGF-1 secretion, especially in women, which helps in maintaining muscle mass and bone density (Kraemer et al., 1991).

4. Enhancement of Estrogen and Progesterone Balance

Strength training helps regulate estrogen and progesterone levels, which are vital for reproductive health, menstrual cycle regularity, and reducing symptoms of menopause.

A study in the Journal of Clinical Endocrinology & Metabolism found that women who engaged in regular resistance training had more stable estrogen and progesterone levels, which can contribute to better menstrual cycle regulation and reduced menopausal symptoms (Redman & West, 2003).

5. Promotion of Testosterone Production

Though women produce significantly less testosterone than men, this hormone is still important for muscle mass, bone density, and libido. Strength training can help increase testosterone levels in women, contributing to these aspects of health. The Medicine & Science in Sports & Exercise journal published a study showing that resistance training can lead to a modest increase in testosterone levels in women, supporting muscle growth and metabolic health (Häkkinen et al., 1990).

6. Improvement in Thyroid Function

The thyroid gland regulates metabolism, and strength training can enhance thyroid function by improving metabolic rate. This can have positive effects on energy levels, weight management, and overall hormonal health. A study in the Journal of Applied Physiology indicated that regular resistance training enhances thyroid hormone production and sensitivity, improving overall metabolic function in women (Petersen et al., 2011).

 Strength training has taught me a lot. It teaches me the importance of sleep and proper nutrition. It forces me to watch my stress. You can’t get strong unless your foundations of health are in order. Strength training also teaches me to feel empowered, to know my worth. To know that a scale number is inferior to metabolic health and body composition. It’s taught me how muscle impacts hormonal health and healthy aging. Strength training has made me a strong doctor. 

References

Hackney, A. C., & Viru, A. (2008). Research on endocrine responses to exercise. Journal of Sports Sciences, 26(8), 919-934. https://doi.org/10.1080/02640410801930178


Häkkinen, K., Pakarinen, A., & Alen, M. (1990). Endocrine responses to heavy resistance exercise in women. Medicine & Science in Sports & Exercise, 22(5), 563-570. https://doi.org/10.1249/00005768-199010000-00018


Kraemer, W. J., et al. (1991). Effects of heavy resistance training on hormonal response patterns in women. Endocrinology and Metabolism, 7(2), 171-176. https://doi.org/10.1210/jcem-88-10-4856


Petersen, K. F., et al. (2011). Impaired mitochondrial activity in the insulin-resistant offspring of patients with type 2 diabetes. Journal of Applied Physiology, 110(3), 1287-1292. https://doi.org/10.1152/japplphysiol.00619.2010


Redman, L. M., & West, L. E. (2003). Hormonal responses to exercise in women: Implications for health and well-being. Journal of Clinical Endocrinology & Metabolism, 88(10), 4856-4864. https://doi.org/10.1210/jc.2003-030787


Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Journal of Strength and Conditioning Research, 26(6), 191-200. https://doi.org/10.1519/JSC.0b013e31825c2cbc