We’re now getting real data and science specific to women and how training impacts goals, hormones, and long-term health. One of the biggest takeaways from recent research shared by one of the world’s leaders in women’s physiology, Dr. Stacy Sims, is this:

Resistance training is essential for improving bone density and body composition.

For years, women were told to fear lifting weights—worried it would make them “bulky.” The truth? That simply doesn’t happen by lifting weights alone. Because of that myth, cardio became the go-to solution for fat loss and “toning.”

Breaking news: there is no such thing as “toning.”

What people call toning is actually building muscle while reducing body fat.

Thankfully, the last decade has seen a shift toward strength training—but many workouts still prioritize being sweaty over actually challenging the muscles. Sweat feels productive, but muscle fatigue is what creates real change.

Why muscle matters—especially for women

Building muscle increases your basal metabolic rate (BMR)—the number of calories your body burns just to stay alive. More lean muscle = higher BMR = more calories burned at rest. That’s a major driver of long-term fat loss and healthier body composition.

For women over 40, resistance training becomes even more critical. During perimenopause and menopause, hormonal changes can cause women to lose up to 10 pounds of muscle per decade if strength training isn’t prioritized—along with a decline in bone density.

Bone density is non-negotiable

Osteopenia and osteoporosis are major health concerns for women as they age and can dramatically impact independence and quality of life. Weight training has been shown to improve bone density and even reverse early osteopenia.

Here’s how it works: when a muscle contracts against resistance, it pulls on the bone it’s attached to. That stress sends a signal to the body to strengthen the bone by depositing more minerals where they’re needed.

None of this works without nutrition

Training alone isn’t enough. Nutrition matters—big time.

A few key principles:

•Fat is not the enemy

•Protein must be prioritized

•Carbohydrates are necessary for muscle growth

•And yes—you often need to eat more than you think to lose fat and build muscle effectively

If you want to dive deeper into what that actually looks like, I’d love to talk through it with you.

🎧 I highly recommend listening to this podcast with Dr. Stacy Sims.

It’s packed with eye-opening insights that may spark questions—and I’d be happy to continue the conversation. Feel free to schedule a time to talk with me here:

https://momence.com/CORE-Strong-Fitness/membership/Nutrition-Coaching/481931