At a glance:
- Adult women should get at least 150–300 minutes of moderate-intensity aerobic activity per week (Garber et al., 2011).
- Strength training 2–3 times a week improves muscle mass, bone density, and metabolism without excessive muscle bulk.
- Accounting for your menstrual cycle in your training program improves performance and recovery.
- Regular physical activity reduces the risk of cardiovascular disease, type II diabetes, and osteoporosis throughout life.
Women’s training and health are inseparable: physical activity affects hormonal balance, bone density, cardiovascular health, and mental well-being at every life stage. This guide brings together the best scientific evidence to help you make informed decisions about your exercise routine.
Why are women’s training and health so closely linked?
The World Health Organization (WHO) identifies physical inactivity as one of the four leading risk factors for noncommunicable diseases worldwide. Women also experience specific hormonal changes — during puberty, pregnancy, breastfeeding, and menopause — that all influence the best approach to training.
The evidence clearly shows that women who train regularly have a significantly lower risk of developing cardiovascular disease, type II diabetes, and osteoporosis. Physical activity also has a positive effect on mood, sleep quality, and cognitive function.
What exercise volume is recommended for women based on scientific evidence?
American College of Sports Medicine (ACSM) guidelines recommend that adult women get 150–300 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, cycling, swimming) or 75–150 minutes of high-intensity aerobic exercise per week (Garber et al., 2011). In addition, muscle-strengthening training targeting all major muscle groups should take place at least 2 times a week.
The Estonian Health Board’s physical activity recommendations support the same principles: exercise should be varied and combine aerobic training, strength exercises, and flexibility work.
For practical advice on fitting these recommendations into your weekly schedule, see Creating a training program: a complete guide.
How does strength training affect women’s health and body composition?
Many women worry that strength training will make them too muscular. Science debunks this myth: women’s testosterone levels are approximately 10–15 times lower than men’s, so their gains in muscle mass from strength training are considerably more modest (Westcott, 2012). Instead, strength training offers women:
- Improved bone density — crucial for preventing osteoporosis after menopause
- A higher metabolic rate — each additional kilogram of muscle increases resting energy expenditure
- Improved body composition — fat tissue is replaced by functional muscle tissue
- Reduced insulin resistance — helps prevent type II diabetes
Westcott (2012) analyzed several studies and found that after an average of 10 weeks of strength training, muscle mass increased by ~1.4 kg and fat mass decreased by ~1.8 kg, regardless of sex.
For more on hormonal differences between the sexes and the role of testosterone in training adaptations, read: Testosterone and training.
How does the menstrual cycle affect training and performance?
The menstrual cycle has two main phases. During the follicular phase (days 1–14 of the cycle), estrogen levels rise — research shows that this phase supports better recovery and is well suited to higher-intensity training (McNulty et al., 2020). During the luteal phase (days 15–28), progesterone predominates, body temperature rises slightly, and some women experience fatigue and fluid retention — during this phase, it may be sensible to prioritize technique work and lighter exercises.
Individual differences are substantial: some women notice almost no effect on performance, while others experience marked variations. Tracking your cycle and adjusting your training program accordingly provides the foundation for an effective, personalized approach.
Which foods and supplements support women’s training results?
Nutrition is integral to your results. If you train intensively, you are advised to consume 1.4–2.0 g of protein per kilogram of body weight per day (Jäger et al., 2017). Adequate protein intake supports muscle maintenance and recovery, especially as you get older.
Sodium intake affects fluid balance and exercise performance — read more in Salt and health.
For more on the role of targeted supplements — such as creatine, magnesium, and vitamin D — and the evidence behind them, read: Supplements for athletes.
Which training goals are appropriate at different life stages?
Women’s training needs change significantly with age.
Ages 20–30: Maximize muscle mass and bone density. This is when you reach peak bone mass — the foundation for lifelong protection against osteoporosis. High-intensity strength training and cardio are suitable.
Ages 30–40: Prioritize recovery and adjust training intensity to accommodate stress and family life. Consistent strength training is key.
Ages 40–50 (perimenopause): Declining estrogen levels accelerate muscle loss (sarcopenia) and bone loss. Strength training becomes even more important, while cardio supports cardiovascular health.
Ages 50+ (postmenopause): Balance exercises to reduce the risk of falls, strength training to maintain bone density, and aerobic training to protect the heart (Garber et al., 2011). Yoga and Pilates are also suitable for improving flexibility and body awareness.
References
- Garber CE, Blissmer B, Deschenes MR, et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise. 43(7):1334–1359. PMID: 21694556
- Westcott WL. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 11(4):209–216. PMID: 22777332
- McNulty KL, Elliott-Sale KJ, Dolan E, et al. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine. 50(10):1813–1827. PMID: 32661843
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 14:20. PMID: 28642676
Frequently asked questions
How many times a week should a woman train?
ACSM recommends at least 3–5 aerobic workouts and 2 strength training sessions per week. Consistency matters — 3 regular workouts a week are better than one marathon session at the weekend.
Does strength training make women muscular?
No. Women have testosterone levels 10–15 times lower than men, so muscle mass increases moderately. Strength training improves muscle tone, body composition, bone density and metabolism, but does not lead to an athlete’s ‘bulky’ muscle mass.
How should you train during your period?
Light to moderate exercise (yoga, walking, light cardio) is completely safe during your period and may even ease menstrual cramps. Choose the intensity and duration based on how you feel.
Is strength training still safe at age 50+?
Yes, and it is actively recommended. For women who are postmenopausal, strength training is one of the most effective ways to combat bone loss, sarcopenia and the risk of falls. Start under an instructor’s guidance and increase your training load gradually.
How much protein should a woman who trains consume each day?
Women who train intensely are advised to consume 1.4–2.0 g of protein per kilogram of body weight per day (Jäger et al., 2017). For example, a woman weighing 65 kg needs approximately 91–130 g of protein per day.
You can find additional protein here: https://turg.fitness.ee/et
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