Why, As a Women's Health Physio, I Think Every Woman Should Strength Train

As a pelvic and women’s health physiotherapist, I’ve seen firsthand how strength training benefits women at every stage of life. From pregnancy to menopause and beyond, it’s one of the most powerful ways to support your body, boost your confidence, and keep you feeling strong. Strength training isn’t just for athletes, it’s for ALL women.

Here’s why I believe every woman should embrace strength training, with a breakdown of the benefits in each phase of a woman’s lifespan:

1. Strength training during PREGNANCY: 

Pregnancy is a time of significant changes to your body, and strength training can help you adapt while supporting your pelvic floor, core, and overall changing body.

• Supporting the Pelvic Floor: Strengthening muscles like the glutes and adductors helps pelvic floor coordination, supporting it through the physical changes and demands of pregnancy.

• Pelvic Girdle Pain Prevention: Strengthening the muscles surrounding the pelvis and working on stability can help reduce the risk of pelvic girdle pain (PGP), SPD, and SI joint pain. Keeping you comfortable throughout your pregnancy.

• Preparing for Labor: Functional movements like squats and lunges help you build the strength and endurance needed for labor. These exercises mimic the physical demands of delivery, helping you feel empowered and prepared.

• Improving Posture: As your belly grows, strength training can help combat the back pain and posture changes that often come with pregnancy.

With expert guidance from a pelvic health physiotherapist, strength training during pregnancy can be both safe and empowering.

2. POSTNATAL Recovery: Rebuilding Strength and Confidence

After childbirth, rebuilding pre-pregnancy strength and core & pelvic floor strength is crucial. Strength training helps you recover physically and mentally, rebuilding the foundation.

• Rebuilding Pre-Pregnancy Strength: After childbirth, it's important to rebuild the strength you had before pregnancy to support daily activities like lifting your baby, running after a toddler, and more. Postpartum strength training helps you feel capable and confident in your new body.

  Focus Beyond Core and Pelvic Floor: Strengthening the core and pelvic floor is vital, but a specialized postpartum program should also focus on stability for activities like running, jumping, and lifting. Restoring these functional movements is essential for your return to your active life.

• Postural Strength: Pregnancy often changes your posture, and postpartum strength training helps restore postural strength. This ensures you maintain proper alignment, prevent discomfort, and reduce lower back or hip pain.

Whether you’re new to strength training or an experienced athlete, having a specialized postnatal program helps you rebuild strength safely and gradually.

3. Strength Training During PERI- and MENOPAUSE

As estrogen levels decline during perimenopause and menopause, strength training becomes even more essential for preserving overall health and vitality.

• Bone Health: Strength training stimulates bone growth, which is crucial in menopause when the risk of osteoporosis increases. By maintaining muscle strength, you also help prevent fractures and maintain bone density.

• Muscle Preservation: Estrogen loss makes it harder to maintain muscle mass. Strength training helps combat this loss, keeping your metabolism active and maintaining your overall strength, balance and mobility.

Strength training during perimenopause and after menopause doesn’t just maintain your physical strength, it also boosts your energy, mood, and confidence. It helps you feel empowered and ready to take on each day.

The bottom line: Strength training is for every woman, at every stage.
No matter where you are in your life’s journey, strength training has profound benefits that support your pelvic health, core stability, joint mobility, and overall strength. From pregnancy to postpartum recovery, perimenopause, and beyond, strength training helps women thrive, move with ease, and feel their best.

Whether you’re new to exercise, coming back after pregnancy, or navigating perimenopause or post-menopause, the right strength training program, designed by a pelvic and women's health physiotherapist, can help you build a solid foundation that lasts a lifetime.

Let’s make strength training a priority at every stage of life, so you can stay healthy, active, and confident for years to come!