5 Unexpected Reasons Every Woman Should Be Lifting, From a Doctor Who’s Done It for 20 Years

The science: A 2023 study followed middle-aged women through 16 weeks of either cardio or resistance training. Both groups saw improvements in skin elasticity. But only the lifting group saw their skin get measurably thicker and firmer. Why? Lifting uniquely triggers the release of a few key molecules that tell your skin to strengthen its support structure.

The science: Multiple large studies show that regular resistance training significantly reduces symptoms of both depression and anxiety across a variety of age groups. The reasons are layered: lifting improves regulation of stress hormones, enhances how your body uses blood sugar (which has a direct effect on mood), and creates the kind of trackable, measurable progress that builds real confidence over time. It also increases a key protein tied to brain cell growth, brain plasticity, and regulation of neurotransmitters. Even a single session produces a measurable drop in anxiety within hours.

The science: Muscle tissue plays a central role in clearing glucose from the bloodstream, then storing it for later. The more muscle you have, the more efficiently your body processes carbohydrates. This leads to steadier energy, fewer spikes and crashes in blood sugar, and less of the foggy, fatigued feeling often experienced in the afternoon. Resistance training also improves this process at a cellular level, independent of total muscle mass.

The science: Bone is living tissue that responds to mechanical stress by becoming stronger. When you lift weights, muscles apply force to bones, and this signals the body to deposit new bone material. A clinical trial in postmenopausal women with osteoporosis showed that resistance training increased spinal bone density by nearly 3% over eight months, while a control group lost bone over the same period. Activities like walking and yoga help maintain bone, but lifting can actually increase it.

The science: The commonly cited recommendation of about 50 grams per day was designed to prevent protein deficiency in sedentary adults, not to optimize performance or recovery. Women who lift regularly often need roughly double that amount. For example, a 140-pound woman who trains three times per week may require between 100 and 140 grams per day to support results. Many women consume about half of this amount without realizing it. As we age, the body may also become less efficient at using protein for tissue repair, increasing requirements further.