Measuring strength in this way suggests that muscle at the cellular level has a force development capability independent of sex and that women benefit from strength training at least as much as men. Ultimately, each athlete should be assessed as an individual, and training programs should meet individual needs and goals, rather than those based on preconceived ideas about gender. A number of factors may reduce or eliminate these benefits, including the exclusive use of weight training machines, training with loads that are too light, and not progressing in resistance or intensity. Bone and soft tissue. Women, more than men, need to meet the minimal essential strain required for bone modeling to occur and ultimately for reducing the risk of osteoporosis.
Bone modeling helps prevent fractures and insure against osteoporosis.
Cartilage, tendons, and ligaments also have minimal essential strain requirements. Optimal strength development requires loads and intensities that progressively increase the training stimulus or stress. Strong cartilage, tendons, and ligaments are essential for joint integrity, stability, and injury prevention. Lean body mass and fat. Compared to fat, muscle is metabolically active and increases metabolic rate, fat oxidation, and calorie consumption.