Strength Training vs. HIIT: Why Women Need More Strength Training in Their Routine

By Dr. Julie Cortina

When it comes to fitness, women are often encouraged to do more cardio, high-intensity interval training (HIIT), or endless amounts of calorie-burning workouts. But if your goal is long-term health, balanced hormones, and a strong, resilient body, strength training should be the foundation of your fitness routine. While HIIT has its place, relying on it too much can have drawbacks, especially for women.

In this post, we’ll break down the key benefits of strength training, how it compares to HIIT, and why it’s crucial for women’s overall well-being.

Why Women Need Strength Training

Strength training is often overlooked in favor of high-intensity workouts marketed to women as "fat-burning" or "toning." But in reality, lifting weights does much more than improve appearance, it enhances overall health in ways that HIIT simply cannot match.

Here are a few reasons why strength training is a game-changer for women:

1. It Helps Regulate Cortisol (The Stress Hormone)

While HIIT workouts can be highly effective, they also spike cortisol, your body’s primary stress hormone. When cortisol stays elevated for too long (which happens with too much high-intensity training), it can lead to increased fat storage, disrupted sleep, and hormone imbalances.

Strength training, on the other hand, promotes a healthier stress response. Studies suggest that resistance training can actually help lower cortisol over time, reducing feelings of anxiety and improving overall mood by boosting endorphins and other feel-good hormones. It can also help with sleep quality and improve self-confidence, which can also help tremendously from a mental health standpoint. 

 In fact, a 2023 study published in The Journal of Strength & Conditioning Research found that moderate-intensity resistance training resulted in lower post-exercise cortisol levels compared to HIIT. 

2. Improves Bone Density and Prevents Osteopenia/Osteoporosis

Women are at a much higher risk of osteoporosis than men, particularly during and after menopause when estrogen levels drop. Strength training stimulates osteoblasts, which are the cells that help to build our bones, which in turn increases bone mineral density and reduces the risk of fractures as we age.

Research: A 2022 study in Endocrinology and Metabolism found that strength training significantly improved bone density in postmenopausal women, while excessive cardio was actually linked to increased bone loss.

3. Supports Metabolic Health and Hormonal Balance

Lifting weights helps improve insulin sensitivity, meaning your body can regulate blood sugar more efficiently. In contrast, too much HIIT can sometimes have the opposite effect, increasing stress on the body and making it harder to regulate blood sugar levels over time.

Research: A 2023 study in The Journal of Applied Physiology showed that women who engaged in regular resistance training had better metabolic health markers, including improved glucose control and lower inflammation levels.

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4. Helps Improve Body Composition Without Wrecking Your Hormones

Many women turn to HIIT for fat loss, but strength training is just as effective, if not more, at reshaping your body composition. The key difference? Strength training builds lean muscle, which increases your resting metabolic rate and helps you burn more calories even while at rest. HIIT, while effective for cardiovascular fitness, can sometimes lead to muscle loss if overdone, especially when paired with a caloric deficit.

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Research: A 2022 study in Sports Medicine found that women who engaged in resistance training 3-4 times per week saw significant reductions in body fat and increases in lean muscle mass, while those who primarily did HIIT had more fluctuations in body composition due to stress-related factors.

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5. Prevents Age-Related Muscle Loss (Sarcopenia) and Supports Healthy Aging

As women age, muscle loss (sarcopenia) becomes a serious concern. Losing muscle mass contributes to decreased strength, slower metabolism, and increased risk of injury. Strength training not only prevents muscle loss but also helps maintain mobility, independence, and overall quality of life as you age. Not to mention, it can help build overall tissue resilience, allowing our bodies to have increased capacity for the demands of life!

As we age, we naturally lose muscle mass and strength which can lead to reduced mobility and independence. Strength training helps preserve muscle mass and functionality as we get older (think carrying kids, heavy car seats, and getting up/down from the ground to play with kids/grandkids). 

Research: A long-term study published in The Journal of Aging and Physical Activity in 2023 confirmed that women who consistently performed strength training exercises maintained significantly higher muscle mass and strength into their 60s and beyond.

So, Does This Mean You Should Skip HIIT?

Absolutely not! HIIT has its benefits, it improves cardiovascular fitness, boosts endurance, and can be a fun, time-efficient workout. However, it shouldn’t be the only thing in your routine.

How to Balance Strength Training & HIIT for Women

Prioritize strength training: Aim for 3-4 days per week of resistance training as the foundation of your routine.

Use HIIT sparingly: 1-2 sessions per week of HIIT is enough to get its benefits without excessive cortisol spikes.

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Don’t skip recovery!

Strength training and HIIT both require proper recovery and are just as important as your training! Make sure to include rest days, quality sleep, and stress management to support overall health.

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Final Thoughts

If you’re a woman looking to improve your health, longevity, and body composition without burning out, prioritizing strength training is key. HIIT can be an effective tool when used strategically, but it shouldn’t dominate your workouts.

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Strength training empowers women, helping to build confidence, resilience, and a body that not only looks strong, but feels strong too!

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Want expert guidance on strength training? At Arizona Performance Institute, we specialize in helping people of all ages/abilities train smarter, and not necessarily harder. Whether you’re looking to get stronger, prevent injuries, or balance your hormones through exercise, we’re here to help!

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