The Power of Low-Impact Strength Training for Women

A quick note that we are nearly sold out of our limited Ultimate Reset programme offering 20 days of fresh, regenerative nutrition, delivered to your door plus luxury movement, mindfulness and sleep gifts for a full holistic reset. Explore here with 25% off with the code JANRESET25 until 19/03/25 only!

Why Low-Impact Strength Training Works

Low-impact strength training focuses on controlled movements, resistance exercises, and bodyweight training that reduce stress on the joints while effectively building strength. It’s particularly beneficial for women, as it supports bone health, hormonal balance, and long-term mobility.

1. Protects Joints & Reduces Injury Risk

Unlike high-impact activities such as running or plyometrics, low-impact strength training minimises strain on the knees, hips, and spine. A study published in The Journal of Strength and Conditioning Research found that low-load resistance training combined with slow, controlled movements can increase muscle mass just as effectively as high-intensity workouts (1).

2. Builds Lean Muscle & Supports Metabolism

Muscle mass naturally declines with age, but strength training helps maintain and even increase it. Research from The American Journal of Clinical Nutrition shows that resistance training boosts metabolic rate, helping women maintain a healthy weight and improve body composition (2).

3. Strengthens Bones & Prevents Osteoporosis

Women are at a higher risk of osteoporosis due to declining eostrogen levels as they age. Strength training stimulates bone density, reducing the risk of fractures. According to The National Osteoporosis Foundation, weight-bearing exercises can slow bone loss and even rebuild bone strength (3).

4. Improves Hormonal Balance & Reduces Stress

Strength training supports hormonal health by regulating cortisol levels (the stress hormone) and increasing endorphins, improving mood and reducing anxiety. A study in The Journal of Women's Health suggests that resistance training can alleviate symptoms of perimenopause and menopause (4).

The Role of Nutrition in Strength Training

To maximise the benefits of strength training, proper nutrition is essential. Your body needs protein for muscle repair, healthy fats for hormone balance, and complex carbohydrates for energy.

• Protein for Muscle Recovery: High-quality plant-based proteins such as lentils, quinoa, and tofu aid muscle repair. Try this Protein Power Bowl featuring buckwheat risotto, a fantastic source of amino acids.
• Healthy Fats for Hormonal Balance: Avocados, nuts, and seeds provide essential fatty acids. Our Miso-Roasted Aubergine is packed with nourishing, healthy fats.
• Carbs for Sustained Energy: Whole grains, sweet potatoes, and fibrous vegetables help sustain energy levels. The Spiced Lentil and Carrot Stew is a perfect, nutrient-dense option.

For those following a structured meal plan, our signature Ritual Plans provide well-balanced, nutrient-rich meals to complement your training.

Bonus: A 30-Minute Strength Workout for Women (Ages 28-50)

This low-impact routine can be done at home with minimal equipment:

1. Warm-up (5 mins): Dynamic stretches (arm circles, leg swings, spinal twists)
2. Lower Body (10 mins):
   • Bodyweight squats (3 sets of 12 reps)
   • Glute bridges (3 sets of 12 reps)
   • Step-ups (3 sets of 10 reps per leg)
3. Upper Body & Core (10 mins):
   • Seated shoulder presses with light weights (3 sets of 10 reps)
   • Bicep curls with resistance bands (3 sets of 12 reps)
   • Seated Russian twists (3 sets of 15 reps per side)
4. Cool-down (5 mins): Gentle stretching and deep breathing

This programme strengthens muscles while being joint-friendly, making it ideal for longevity and overall well-being.

The Conclusion

Low-impact strength training is one of the most effective ways for women to build strength, protect their joints, and support long-term health. Paired with nutrient-rich foods, this type of training becomes even more powerful. Whether you're new to strength training or looking for a sustainable routine, starting small and staying consistent will yield incredible results.

Explore Detox Kitchen’s current LIMITED programme offering 20 days of nourishing meal plans and complimentary gifts to support your movement, mindfulness and sleep to support your strength journey. We are offering 25% off with the code JANRESET25 until 19/03/25 only!

References:
(1) The Journal of Strength and Conditioning Research
(2) The American Journal of Clinical Nutrition
(3) The National Osteoporosis Foundation
(4) The Journal of Women's Health