Strength Training for Women
In Denver Colorado
A lot of the women we work with have been lifting for years. They just haven't been lifting very much.
Light dumbbells, high reps, lots of classes. They've been told to "tone" instead of build, and to be careful about getting too big. So they've never really found out how strong they can get.
At Get Back PT + Performance, we help women in Denver lift with confidence and get strong. Our training is led by a Doctor of Physical Therapy and strength coach. We build your plan around your goals, your history, and what your body can handle, including old injuries, pain, and the stages of life that change how you train.
Not sure yet? Book a free 15-minute discovery call.
Do Women Respond to Strength Training Differently Than Men?
Less than most people think.
A 2020 meta-analysis in the Journal of Strength and Conditioning Research (Roberts et al.) found that women and men gained muscle and lower body strength at similar rates relative to where they started. Women actually had larger relative gains in upper body strength.
A larger 2025 meta-analysis in PeerJ (Refalo et al.) pooled 29 studies and reached a similar conclusion: women have about the same potential as men to build muscle, especially when you look at percent change from baseline.
So the training principles are the same. Lift challenging weights, build up over time, and be consistent. What changes is how we apply them to you.
Will Lifting Heavy Make You Bulky?
No. Not by accident.
Building a lot of muscle takes years of hard training and eating enough to gain weight. On average, men gain a bit more muscle in absolute terms, partly because they start with more. What most women get from lifting heavy is more strength, more muscle definition, and more confidence, not a dramatic change in size.
If you do want to build more muscle, great. We'll train for that on purpose.
Is Strength Training for Women Right for You?
This is a good fit if:
You want to lift heavier but aren't sure how to do it safely
You've done lots of classes or cardio and want to actually get stronger
You're in perimenopause or menopause and want to protect your bones and muscle
You have back, knee, shoulder, or hip pain that gets in the way of training
You're returning to exercise after time off, an injury, or having a baby
You want a coach who explains the why behind your program
Why Strength Matters for Your Health
Strength training isn't just about how you look or what you can lift.
A 2022 meta-analysis in the British Journal of Sports Medicine (Momma et al.) pooled 16 studies and found that muscle strengthening activity was linked to a 10 to 17% lower risk of death from all causes, heart disease, and cancer. The biggest benefit showed up at about 30 to 60 minutes a week.
That's two or three solid sessions. Very doable.
Strength training also matters for your bones, especially around and after menopause. We cover that in more detail on our osteoporosis strength training page.
Should You Train Around Your Menstrual Cycle?
You can, but you don't have to.
A 2020 meta-analysis in Sports Medicine (McNulty et al.) pooled 78 studies and found that performance might be slightly lower in the early follicular phase (around your period), but the effect was trivial and varied a lot from person to person. The authors concluded that general rules can't be made and recommended a personalized approach.
So if you feel great, train. If you feel rough on certain days, we'll adjust that day's session. Your training should fit your body, not a chart.
How We Train
We start with your history, goals, and how you move. Then we build a plan that gets you lifting with good technique and builds strength over time.
Your plan may include:
Squats, deadlifts, presses, rows, and pull ups, scaled to your level
A clear plan for adding weight over time
Upper body strength work, which many women have never been coached on
Training adjusted for pregnancy, postpartum, perimenopause, or menopause, in coordination with your doctor when needed
Work around back, knee, shoulder, or hip pain
Conditioning that supports your strength training and fits your schedule
If you have pelvic floor symptoms like leaking, heaviness, or pain, we can help you find a pelvic floor physical therapist and coordinate your training with them.
You can train with us in person at our Jefferson Park studio, at home, or virtually.
Physical Therapy and Personal Training Under One Roof
If something starts to hurt, you don't have to stop training and start over with someone new. Physical therapy and personal training both happen at Get Back, so we can adjust your plan and keep you lifting.
Related reading: Osteoporosis Strength Training · Powerlifting & Strength Coaching · Personal Training With Low Back Pain
Frequently Asked Questions About Strength Training for Women
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Not by accident. Building a lot of muscle takes years of focused training and eating to gain weight. Most women get stronger and more defined without getting much bigger.
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The principles are the same. Research shows women build muscle and strength at similar rates to men relative to where they start. Your program should be based on your goals and history, not your sex.
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Two to three sessions a week is a great starting point. Research links about 30 to 60 minutes a week of strength training with lower risk of death and disease.
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You don't have to. Research shows performance changes across the cycle are small and vary a lot between women. We'll adjust day to day based on how you feel.
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Yes. Strength training helps maintain muscle and supports bone health, which matters more during and after menopause.
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Many women can, with the right adjustments. Check with your doctor or midwife first, and we'll build a plan around their guidance.
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With a coach and weights you can control. We'll teach you the main lifts, start at the right level, and build up from there.
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Usually, yes. Because our training is led by a physical therapist, we can build your plan around your pain and help you get stronger without flaring it up.
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Yes. Get Back PT + Performance offers one-on-one strength training for women at our Jefferson Park studio in Denver, close to Highlands, LoHi, and Sloan's Lake, with in-home and virtual options available.
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Strength training for women is priced the same as our regular personal training sessions. You can find current pricing on our personal training page.
Our Team
Dr. Brett Green
Founder | Physical Therapist & Personal Trainer
Brett Green, PT, DPT, is the founder of Get Back PT + Performance and a former college baseball player. He specializes in low back pain, knee injury rehab and prevention, and running injuries, and works with high-level baseball players and golfers.
He also works with people with all kinds of needs, combining evidence-based physical therapy with strength training to help clients feel better, get stronger, and keep moving forward.
Physical Therapist Assistant
Sam Heller
Sam Heller is a Physical Therapist Assistant, strength coach, and former college track athlete with more than a decade of coaching experience. He specializes in powerlifting coaching, strength training for beginners, and strength training for older adults, and works with people with all kinds of needs.
Outside of work, Sam enjoys biking, lifting, and keeping up with his young son.
Get Back to Doing What You Love
Whether you want to return to the gym, running, hiking, skiing, sports, or simply get through your day more comfortably, we’ll help you figure out a plan that makes sense.