Strength training for women runners: Best exercises for every life stage

By Henry Howard

For too long, the running world treated women’s training needs as an afterthought —essentially, just lighter versions of men’s programs. But women’s bodies aren’t smaller men’s bodies.

Women runners have different biomechanics, hormonal profiles and life stages that demand specific training considerations. Strength training, done right, addresses these unique needs while building resilience, power and longevity in the sport.

This strength training for women runners guide is the third of a special four-part series. The first installment covered why strength training is essential for runners, how to incorporate it into your routine, and the best upper body exercises to improve performance and prevent injury. Part 2 focused on the best strength training options for ultra runners.

(Thanks to my friends at AmazFit for their support of this series. I recently tried the AmazFit T-Rex 3 Pro watch and honestly found that it is a better option than Coros and Garmin, which I had worn for 15 years. Check out my review here. And if you are interested in an AmazFit watch, you can save 10% with my discount code RUNSPIRITED at this link.) 

Why women runners need strength training

Women face specific challenges that make strength training not just beneficial, but essential. Biomechanically, women tend to have wider hips and a greater Q-angle (the angle between the hip and knee), which places additional stress on the knees and can contribute to injuries like patellofemoral pain syndrome and ACL tears.

Studies show that women are 4 to 6 times more likely than men to suffer ACL injuries, largely due to neuromuscular and strength differences.

Strength training directly addresses these vulnerabilities by strengthening the muscles around the knee and hip, improving movement patterns, and building neuromuscular control. Research demonstrates that targeted strength work reduces ACL injury risk by up to 50% in female athletes.

Beyond injury prevention, women often have less muscle mass than men, which means they have more to gain from strength training. Studies consistently show that women can make dramatic strength gains, sometimes doubling their strength in specific movements, within months of consistent training. This translates to better running economy, faster times and reduced fatigue during races.

Hormonal considerations also matter.

Throughout women’s menstrual cycles, during pregnancy and postpartum, and into menopause, the hormonal landscape shifts dramatically. These changes affect everything from ligament laxity to bone density to recovery capacity. Strength training provides a stabilizing force through all these transitions, protecting bone density, maintaining muscle mass and supporting metabolic health.

Perhaps most importantly, strength training empowers women runners to feel strong, capable, and confident — not just on the run, but in all aspects of life.

Strength training through the decades

Women in their 20s and 30s: Building the foundation

This is the time to establish a solid strength foundation that will serve you for decades. Your recovery capacity is high, and your body responds quickly to training stimuli.

Focus on compound movements that build full-body strength: squats, deadlifts, lunges, push-ups and rows. Learn proper form now, and these patterns will serve you forever. Don’t be afraid to lift challenging weights. You won’t “bulk up” without specifically training and eating for hypertrophy.

For runners dealing with common issues like IT band syndrome or runner’s knee, prioritize hip strengthening. Weak glutes and hip abductors are often the culprit.

Key exercises:

• Goblet squats: Hold a dumbbell or kettlebell at chest height, squat deeply while keeping your chest up. Builds leg and core strength. Do 3 sets of 12-15 reps.

• Romanian deadlifts: Hold weights, hinge at hips while keeping back straight, lower weights to mid-shin, return to standing. Strengthens hamstrings and glutes. Perform 3 sets of 10-12 reps.

• Side-lying leg raises: Lie on your side, lift your top leg while keeping it straight. Essential for hip strength. Complete 3 sets of 20 reps per side.

• Single-leg glute bridges: Lie on your back, one foot flat, extend the other leg, drive through the planted foot to lift hips. Do 3 sets of 12-15 reps per side.

Pregnancy and postpartum: Adapting and rebuilding

First and foremost, everyone should consult a medical professional before engaging in strenuous exercise. That is especially true for women who are pregnant. This is only a general guide and not be taken as the best option for everyone, based on their current health status, fitness history and more.

After all, pregnancy changes everything about running and strength training. The goal during pregnancy isn’t to set PRs, it’s to safely maintain strength safely while supporting your changing body.

During pregnancy, focus on maintaining hip and glute strength, which helps with labor and recovery. Pelvic floor work becomes crucial. Avoid exercises that put excessive pressure on the abdominal wall (like heavy front-loaded squats or planks) after the first trimester.

Postpartum is a rebuilding phase that requires patience. Many women want to jump back into training, but the pelvic floor, core, and entire musculoskeletal system need time to heal and regain strength. Work with a pelvic floor physical therapist who specializes in postpartum athletes.

Exercises to consider when pregnant:

• Wall push-ups: Hands on wall, step back, perform push-ups at an incline. Do 3 sets of 12-15 reps.

• Supported squats: Bodyweight or light weight squats to a box or bench. Maintains leg strength safely. Perform 3 sets of 12-15 reps.

• Bird dogs: On hands and knees, extend opposite arm and leg. Builds core stability gently. Complete 3 sets of 10 reps per side.

• Clamshells: Lie on your side, knees bent, open your top knee while keeping feet together. Good for strengthening the hips. Do 3 sets of 20 reps per side.

Postpartum progression: Again, start with the advice of your doctor. When cleared, consider starting with pelvic floor and deep core restoration (often beginning with breathing exercises). Progress to bodyweight movements, then gradually add resistance. Don’t rush. Rebuilding properly takes months, not weeks.

Women 40 to 60: Training through perimenopause and menopause

Perimenopause and menopause bring hormonal shifts that affect everything from recovery to body composition to bone density. As estrogen declines, muscle mass decreases, bone density drops, and injury risk increases. This makes strength training shift from “important” to “absolutely critical.”

Research shows resistance training can significantly offset menopausal muscle loss and bone density decline. You need to lift heavier now than in your 20s to maintain the same bone-building stimulus. This is not the time to stick with 5-pound dumbbells as progressive overload matters.

Recovery takes longer, so be strategic. Two focused sessions per week are often better than four mediocre ones.

Prioritize quality sleep, adequate protein (1.6-2.0g per kg body weight), and allow full recovery between hard sessions.

Key exercises:

• Barbell or dumbbell squats: Load the movement progressively. Heavy squats build bone density in hips and spine. Work up to 3 sets of 6-10 reps at challenging weight.

• Deadlifts: The ultimate posterior chain and bone-building exercise. Start light, master form, progress slowly. Do 3 sets of 6-10 reps.

• Step-ups with weight: High box, holding dumbbells. Builds single-leg strength and bone density. Perform 3 sets of 10-12 reps per leg.

• Overhead press: Strengthens shoulders and builds upper body bone density. Complete 3 sets of 8-10 reps.

• Plank variations: Core strength protects your back and maintains running form. Hold 3-4 sets of 30-60 seconds.

Women 60 and older: Strength for longevity

Running in your 60s, 70s, and beyond is a gift, and strength training is what allows you to keep that gift. Sarcopenia (age-related muscle loss) accelerates after 60, but resistance training can slow or even reverse it.

Balance becomes increasingly important for injury prevention, so incorporate single-leg exercises and stability work. Bone density continues to decline, making load-bearing exercises essential. And maintaining the strength to get up from the ground, carry groceries, or recover from a stumble keeps you independent and active.

Don’t think you’re too old to start or to lift heavy. Studies show that even people in their 90s can build significant strength with proper training. The key is consistency and progressive challenge within your current capacity.

Key exercises:

• Chair squats: Squat to touch a chair, return to standing. Functional strength for daily life. Do 3 sets of 12-15 reps.

• Wall sits: Hold a squat position against a wall. Builds leg endurance and strength. Work up to 3 sets of 30-60 seconds.

• Standing rows with resistance band: Builds back strength and posture. Perform 3 sets of 12-15 reps.

• Heel raises: Both single and double leg versions. Maintains calf strength and ankle stability. Complete 3 sets of 15-20 reps.

• Modified planks: On knees or at an incline. Core strength remains crucial. Hold 3 sets of 20-40 seconds.

Universal principles for women runners

Regardless of age or life stage, certain principles apply to all women runners:

• Build from the hips. Strong glutes and hip stabilizers prevent the majority of running injuries. Include hip-focused work in every session.

• Don’t fear heavy weights. You need sufficient load to build strength and bone density. Challenging doesn’t mean reckless. Use weights that allow 8-12 good reps with the last few being difficult.

• Honor your cycle. If you menstruate, track how you feel throughout your cycle. Many women find they can push harder in the follicular phase and benefit from lighter work during the luteal phase.

• Fuel properly. Women under-fuel at alarming rates. You cannot build strength in an energy deficit. Eat enough protein and overall calories to support both running and strength gains.

• Stay consistent. Two sessions per week, every week, beats four sessions this week and zero next month. Build the habit, and the results will follow.

Your strong future

Every rep, every set, every session is an investment in your running future. Whether you’re chasing PRs in your 20s, navigating motherhood in your 30s, powering through menopause in your 50s, or celebrating every run in your 70s, strength training gives you the foundation to run strong, healthy and happy.

Your body is capable of remarkable things, give it the strength to prove it.

Frequently Asked Questions: Strength training for women runners

Q: Will strength training make me bulky and harm my running?

A: No. Building significant muscle mass requires specific training (very high volume, typically 15+ sets per muscle group per week), a caloric surplus, and often years of dedicated work. Two strength sessions per week will make you stronger and more defined, not bulky. Bonus: the added strength should make you a stronger runner and reduce the possibility of injury.

Q: Can I do strength training throughout my entire pregnancy?

A: Generally yes, but with modifications and medical clearance. Avoid exercises that create excessive intra-abdominal pressure, lying flat on your back after the first trimester, or anything that doesn’t feel right. Work with a health-care provider who understands exercise physiology.

Q: How soon after giving birth can I return to strength training?

A: This varies widely based on your delivery and recovery. Most practitioners recommend waiting at least six weeks postpartum before returning to exercise, and even then, starting with pelvic floor and core restoration work. See a pelvic floor physical therapist before resuming running or heavy lifting.

Q: Should runners lift heavy weights to build bone density?

A: Yes. Research shows that high-impact activities and resistance training at 70-85% of your one-rep max are most effective for building bone density. Light weights with high reps don’t provide sufficient stimulus. This is especially important during and after menopause.

Q: Should I modify my training during my menstrual cycle?

A: Many women benefit from adjusting training intensity based on their cycle. The follicular phase (days 1-14) often brings better performance and recovery, making it ideal for harder efforts. The luteal phase (days 15-28) may require more rest. Listen to your body and track patterns.

Q: I’m 65 and haven’t strength trained before. Is it too late to start?

A: Absolutely not. Studies show that people in their 60s, 70s, 80s and even 90s can make significant strength gains. Start with bodyweight or light resistance, focus on form and progress gradually. Consider working with a trainer initially to ensure proper technique.