Strength training has a range of benefits for women. Here are 4 ways to get into weights
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Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.
This is more than just anecdotal. According to data from the Australian Sports Commission, the number of women participating in weightlifting (either competitively or not) grew nearly five-fold between 2016 and 2022.
Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.
Health benefits
Osteoporosis, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases bone density, a crucial factor for preventing osteoporosis, especially for women negotiating menopause.
Strength training also improves insulin sensitivity, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better heart health too.
There’s a mental health boost as well. Strength training has been linked to reduced symptoms of depression and anxiety.
Improved confidence and body image
Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and conquer challenges.
This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A recent study found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.
Strength training also has the potential to positively impact body image. In a world where women are often judged on appearance, lifting weights can shift the focus to function.
Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.
Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative research I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:
I wanted something that would allow me to train that just didn’t have anything to do with how I looked.
Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:
We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?
This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:
Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.
This newfound confidence often spills over into other areas of life. As one woman said:
I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.
Feeling inspired? Here’s how to get started
1. Take things slow
Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.
2. Prioritise proper form
Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.
3. Consistency is key
Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.
4. Find a community
Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.
Are there any downsides?
Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.
Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.
If you’re concerned about getting too “bulky”, it’s very difficult for women to bulk up like male bodybuilders without pharmaceutical assistance.
The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.
Erin Kelly, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, University of Canberra
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Under Pressure: A Guide To Controlling High Blood Pressure – by Dr. Frita Fisher
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Hypertension kills a lot of people, and does so with little warning—it can be asymptomatic before it gets severe enough to cause harm, and once it causes harm, well, one heart attack or stroke is already one too many.
Aimed more squarely at people in the 35–45 danger zone (young enough to not be getting regular blood pressure checks, old enough that it may have been building up for decades), this is a very good primer on blood pressure, factors affecting it, what goes wrong, what to do about it, and how to make a good strategy for managing it for life.
The style is easy-reading, making this short (91 pages) book a very quick read, but an informative one.
Bottom line: if you are already quite knowledgeable about blood pressure and blood pressure management, this one’s probably not for you. But if you’re in the category of “what do those numbers mean again?”, then this is a very handy book to have, to get you up to speed so that you can handle things as appropriate.
Click here to check out Under Pressure, and get/keep yours under control!
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What is a ‘digital detox’ and will it make me healthier?
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Are you surrounded by screens?
Today, we rely on technology to do everything from sending emails to ordering food. But being constantly connected can leave us physically and mentally exhausted.
That’s why some people are doing “digital detoxes”, the practice of staying away from devices and social media for a set period of time.
The concept is gaining traction online, with supporters spruiking the health benefits of the “analogue lifestyle”. Some are even paying big bucks to go on “digital retreats”, with the aim of becoming healthier and happier.
But do digital detoxes actually work, or are they just another wellness trend?
SolStock/Getty What is a ‘digital detox’?
The term “digital detox” stems from detoxification, the process of safely getting a person off an addictive substance such as alcohol or drugs. This is usually done with support from a health-care professional.
So the idea of a digital detox is to step away from technology, to instead experience life with fewer distractions and foster relationships offline.
The trouble with tech
On average, young people in Australia look at screens for nine hours a day. Research suggests adults aren’t much better, with Australians aged between 45 and 64 spending up to six hours each day on screens.
As a result, more people are experiencing information overload, the idea of being physically and emotionally overwhelmed by an immense amount of data. A related concept is social media fatigue, a consequence of being constantly connected through online platforms.
But there are signs people are resisting the pull of technology. Some younger people are swapping screens for hands-on hobbies such as knitting, and joining chess clubs and other offline social activities.
They are also driving trends such as “raw-dogging boredom”, the practice of sitting through long haul flights without headphones. And friction-maxxing, the idea you can become a better, more resilient person by doing tasks that involve some level of difficulty, is also gaining traction online.
So in a sense, digital detoxes are just the latest online trend.
Do ‘digital detoxes’ work?
Current research suggests digital detoxes may have some benefits. But the evidence is far from conclusive.
One 2025 meta-analysis examined 20 randomised controlled trials, all looking at the effects of social media detoxes. It found taking a short break from social media had a small but positive effect on people’s feelings of life satisfaction and self-esteem. Participants also reported feeling less anxious, depressed and lonely.
In another 2025 study, researchers blocked participants’ smartphones so they could only receive calls and texts, over a two-week period. The results were striking. The researchers found this intervention had a greater positive effect on participants’ mental health than antidepressants. Importantly, this was because participants spent less time on their phones, but also spent this time doing beneficial activities such as socialising in person, exercising and being in nature.
Not for everyone
Digital detoxes may impact people differently, due to various factors.
One is cultural context. Research suggests people using social media in collectivist cultures such as Turkey may experience more social pressure to respond quickly and maintain extensive networks, compared to those in more individualistic societies. So people in collectivist cultures may benefit more from taking a break from social media.
Another is gender. Research suggests women mainly use social media to maintain relationships, and that they compare their physical appearance to others. This means they may benefit more from a digital detox, compared to men. One 2020 study found women who took a one-week break from Instagram felt significantly more satisfied with their life than women who stayed on it. However, the researchers did not see the same effect in men.
All about the approach
Current research suggests doing a digital detox may improve your mental health. But the way you approach it matters.
You shouldn’t just go cold turkey on technology. That’s because you’re less likely to sustain that change. One 2023 study found people who reduced their daily smartphone use by one hour experienced stronger and more lasting mental health benefits, compared to those who quit entirely.
Here are some tips to make your digital detox last:
- identify any unhelpful habits, for example checking your phone too often or bringing it everywhere
- make a plan to change those habits, for instance setting app time limits or only checking messages at certain times
- set specific goals, such as taking a break from Instagram for one week
- share your goals with family and friends, both so they can support you and understand why you may not reply to their messages
- monitor your progress, for example by reflecting on whether you feel less anxious or are sleeping better.
It’s hard to stay present and connected in our increasingly digital world. But doing a digital detox could help. Importantly, the aim is not to eliminate technology from your life, but to use it in a more conscious, deliberate way.
Joanne Orlando, Researcher, Digital Wellbeing, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Mediterranean Diet Book Suggestions
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝What is Mediterranean diet which book to read?❞
We did a special edition about the Mediterranean Diet! So that’s a great starting point.
As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.
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What is frozen shoulder? And will I need surgery?
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Frozen shoulder can make simple tasks – such as lifting your arm, sleeping on your side, getting out of bed, putting on a bra, driving or playing with your kids – painful and challenging.
This condition usually starts with pain suddenly developing in the shoulder and stiffness. Over time, the pain and stiffness get worse. It can drag on for months or even years.
So, what causes frozen shoulder? And can it be treated?
Mikolette/Getty What is frozen shoulder?
This shoulder condition, also known as “adhesive capsulitis”, affects around 8% of men and 10% of women aged 25–64. But it’s more common over 40, especially for people in their 60s.
We don’t fully understand what causes frozen shoulder.
The tissues around the joint become tight, swollen and stiff. But we don’t know exactly why these changes occur and lead to pain and limited movement.
There are usually three stages:
- freezing – pain gradually gets worse and the shoulder becomes stiff, limiting the range of movement
- frozen – stiffness and pain usually peak, but may begin to ease
- thawing – pain and stiffness slowly improve, and movement begins to return.
While health professionals commonly accept it, this staged description suggests frozen shoulder will follow a predictable pattern and always get better on its own. But research suggests this is not always the case.
For example, the “freezing” stage is usually expected to last at least ten weeks. But some people will start to notice improved movement sooner.
Recovery stages will vary from person to person and can take months to years. Some people may not fully recover, even with treatment.
One 2020 study followed up with 215 patients with frozen shoulder. While over 70% of participants said they were happy with improvements in their symptoms, around 40% still had some movement restriction two years after their symptoms began.
Another study from 2008 found over a third of people they surveyed (41%) had ongoing symptoms two to seven years later, including pain and difficulty sleeping.
Who is most at risk?
Certain groups are more likely to develop frozen shoulder:
- women, especially during menopause
- people with diabetes
- older adults
- those with high cholesterol or thyroid problems.
There is some evidence genetics also plays a role, as a family history increases your risk.
But we need more high-quality research to understand what’s behind these risk factors.
For example, people with diabetes are around five times more likely to develop frozen shoulder than those without diabetes – and also have worse pain. This may be linked to diabetes-related changes in the body, such as reduced blood flow to tissues and chemical changes from high blood sugar. But the exact mechanisms are unclear, and research is yet to determine whether controlling blood sugar better could help prevent or slow frozen shoulder.
Similarly, women are 40% more likely to develop frozen shoulder than men, with one theory suggesting hormone fluctuations during menopause are responsible. But there is no clear evidence yet to support this.
How is frozen shoulder treated?
There is mixed evidence about which treatments are effective, including whether over-the-counter pain medication such as Voltaren helps.
Oral steroids
A review of the evidence suggests oral steroids, such as prednisolone, can provide some short-term pain relief and improve shoulder movement, compared to doing nothing or a placebo. But these benefits don’t seem to last beyond six weeks, and the evidence comes from a few small studies. These require a prescription.
Injections
High-quality evidence shows corticosteroid injections can provide short-term relief, compared to doing nothing.
There is also some limited evidence that corticosteroid injections and platelet rich plasma injections can provide better short-term pain relief, compared with over-the-counter pain relief and physiotherapy. However, the studies are small or poorly designed and the effects are small, so the evidence needs to be interpreted with caution.
Physiotherapy
Moderate-quality evidence suggests physiotherapy can help improve shoulder movement. Benefits of physio are greater when combined with a steroid injection, and followed up by doing the exercises at home. More research is needed to understand how well these treatments work in the long term.
What about surgery?
There are two main procedures for frozen shoulder, both done while the patient is unconscious under anaesthetic.
1. Manipulation under anaesthetic
This is a less invasive procedure where the surgeon stretches the shoulder, without cutting into the joint, to help loosen tight tissue that may be causing stiffness.
2. Arthroscopic capsular release
In this type of keyhole surgery, the surgeon cuts tight tissues inside the shoulder joint to try to free up shoulder movement.
Improvements from these procedures are typically small, and evidence suggests the results are not better than non-surgical treatments. For example, one study showed that after one year, patients who’d had surgery had similar improvements to those who’d had physiotherapy and a steroid injection, but no surgery.
These procedures also have several downsides. It’s more expensive than other treatments, carries additional risks, and typically requires weeks (and up to three months) of rehabilitation.
The bottom line
Being physically active and doing exercises can help if you’re experiencing pain and limited movement. But you don’t have to work this out alone. It’s a good idea to get advice on managing pain and how to stay active.
If you suspect you have frozen shoulder, it’s important to see a doctor or physiotherapist so they can rule out other conditions, such as fracture and arthritis.
A health professional can also discuss management – the potential benefits, harms, costs, and how easy it is to access each treatment option.
Fernando Sousa, Research Fellow in Physiotherapy, Monash University; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Peter Malliaras, Professor in Physiotherapy, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Blueberries vs Kiwi – Which is Healthier?
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Our Verdict
When comparing blueberries to kiwi, we picked the kiwi.
Why?
In terms of macros, kiwi has more fiber and protein, while the two fruits are equal on carbs, giving kiwi the win in this round.
In the category of vitamins, blueberries have more of vitamins B1, B2, and B3, while kiwi has more of vitamins A, B5, B6, B7, B9, C, E, K, and choline, winning here too.
Looking at minerals, blueberries have more manganese, while kiwi has more calcium, copper, magnesium, phosphorus, potassium, and selenium, winning its third round in a row.
When it comes to other considerations, blueberries have more polyphenols, and kiwi has anticancer properties unique to it; this could be swung either way depending on how you want to weight the relative importance of those, but we’ll call this round a tie.
Adding up the sections makes for a clear overall win for kiwi, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Sunflower Seeds vs Sesame Seeds – Which is Healthier?
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Our Verdict
When comparing sunflower seeds to sesame seeds, we picked the sunflower.
Why?
In moderation, both are very healthy. We say “in moderation” because they’re both about 50% fat and such fats, while vital for life, are generally best enjoyed in small portions. Of that fat, sunflower has the slightly better fat profile; they’re both mostly poly- and monounsaturated fats, but sunflower has 10% saturated fat while sesame has 15%. Aside from fats, sunflower has slightly more protein and sesame has slightly more carbs. While sesame has slightly more fiber, because of the carb profile sunflower still has the lower glycemic index. All in all, a moderate win for sunflower in the macros category.
You may be wondering, with all that discussion of fats, what they’re like for omega-3, and sesame seeds have more omega-3, though sunflower seeds contain it too. Still, a point in sesame’s favor here.
When it comes to vitamins, sunflower has more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, and choline, while sesame is not higher in any vitamins.
In the category of minerals, sunflower has more phosphorus, potassium, and selenium, while sesame has more calcium, copper, iron, and zinc. This is nominally a marginal win for sesame, but it should be noted that sunflower is still very rich in copper, iron, and zinc too (but not calcium).
Adding up the categories makes for a moderate win for sunflower seeds, but as ever, enjoy both; diversity is best!
Want to learn more?
You might like to read:
Sunflower Seeds vs Pumpkin Seeds – Which is Healthier?
Take care!
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