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Women’s Strength Training in Denver and DTC


“The results have far surpassed my expectations” – Emma S.

Why Women Should Strength Train

Strong is beautiful, and when it comes to fitness for women, there are countless ways to exercise and get the job done. Depending upon your personal fitness goals and women’s strength training preferences, it is important to consider the modality that works best for getting your body where you ultimately want it to be. Some of the requests that Shape Plus personal trainers hear from ladies are to lose the “muffin top”, “bye-bye arms”, “thick thighs,” etc. You should know that exercises for spot treating do not work effectively. Stubborn belly fat can often stick around even after all of their strongest efforts with crunches, cardio alone, and clean eating. More women are strength training now than they ever have before.

You ask, “WHY?” as with most related fitness subjects, and the answer is not always straightforward.  There are very complicated explanations concerning EPOC (Excess Post-Exercise Oxygen Consumption), and your metabolism in regards to hormone stimulation.

Benefits of Lean Muscle for Women

To make things SIMPLE, let’s just remember this ladies: Lifting Weights increases Lean Muscle and that equals Fat Loss/Weight Loss.

Just to be clear, a weight training program can burn up to 40% more fat when added to your other types of workouts. Studies have proven that with a proper nutritional plan, women who “Lift” are far more likely to lose only fat, while their strictly cardio counterparts lost fat and muscle.

So, how do ladies achieve this nice lean muscle tone without looking like a bulky bodybuilder?

Again, to make this fairly simple, here is a great analogy to help explain. You wouldn’t bring your Prius into the shop for some routine maintenance and then tell the technician “I do not want this car to come out looking like a Lamborghini!” would you? Of course not, that would never happen because it is virtually impossible. You will only “bulk up” if you don’t also lose fat.

Even with all of the countless research studies that have proven how very beneficial weight training is for women, some skeptics are still resistant to the power of pumping iron.

Here’s a fact, lifting weight will not make you huge. Generally- sugar, booze, and processed food will make you huge. Eating all of the leftovers on your kid’s plate just so that the food “doesn’t go to waste” will go to YOUR waist. Specifically – wine, cupcakes, pop-tarts, french fries, pizza, and mac and cheese to name a few along with sitting on your butt too much will make you huge.

Strength training helps women attain more lean muscle tissue and gives them that toned look. That will help your body metabolize more fat around the clock. (Even while you sleep!) So, raise your hand if you would like to burn fat while you are sleeping…

That’s what we thought!


“Everyone has amazing strength and abilities inside of themselves, and it is our job to bring out those strengths and abilities, but in order to reach our full potential oftentimes we must get out of our own way.”


– Jess, Owner Shape Plus

Which Women Should Strength Train?

The benefits of women’s strength training are for you whether you are a working professional or a domestic professional.

Strength training for working professional women and those with physically demanding jobs

There are many women who choose to participate in professions that require heavy physical activity, as well as extreme feats of strength. Specifically, at Shape Plus, we have trained a number of female police officers, firefighters, and ladies in the Armed Forces. These are all professions in which women’s strength training and conditioning could potentially mean the difference between life and death.

A woman who regularly bench-presses her body weight (or more) or who is capable of squatting over 200 lbs will be more equipped and physically capable of performing the necessary duties as a first responder in emergency situations. Pull-ups are often revered as one of the most difficult & physically challenging bodyweight exercises for women (or even men) to accomplish.

The minimum pull-up requirement for males to enter the Marines is 3 repetitions; however, their female counterparts are only required to perform a 15-second Flexed Arm Hang. Marines argue that pull-ups require the same amount of muscular strength necessary to carry munitions, climb walls, and perform other critical tasks. How could we trust a woman to take on a responsibility of this magnitude if she can’t even get her chin “over the bar” at LEAST one time? That definitely leaves something for us all to think about.

Strength training for domestic professionals (stay at home moms)

As time has pressed on, lifestyles are changing for many women in all walks of life. With the cost of childcare increasing, mothers are often choosing to stay at home with their children until they are of Elementary School-age. This, without a doubt, can increase the demand and stress of keeping up with and caring for everything & everyone in the entire household (around the clock). Integrating regular exercise plans with weights & resistance training has proven to be extremely beneficial to the Mothers who have used our program. Along with added strength & endurance to help them keep up with the never-ending challenges of being a Stay-At-Home-Mom, they all appreciated the time they spent actively nurturing themselves.

What Happens When Women Strength Train?

Shape Plus collected data over the past two decades, and the success stories of our female clients, ages range from the teenage years all the way through nearly 70 years young. By adding weight training into their fitness programs, many have reduced their risk of osteoporosis (the best way to make bones stronger is to place them under resistance.)

Other women prevented or improved their metabolic disorders, such as diabetes and high blood pressure/cholesterol, and are no longer required to take daily medications. Resistance training can also assist ladies in building stronger connective tissues, which can directly affect joint stability to reduce back pain.

Many of our sports-specific female athletes have also found that weight lifting has greatly improved their overall athletic performance as well as decreased their risk of potential injury.

We have even experienced great success with Pre-natal weight training for expectant mothers, which helped immensely with their post-partum recovery. (A strong momma is a healthy momma!) If you are a female and have been cleared by a medical professional, then there truly is no good reason for you not to integrate some form of weight training into your fitness program.

Strong is beautiful

Cardiovascular exercise is definitely essential for heart health, while Yoga and Pilates are both excellent ways to stretch or mentally decompress; however, if you plan on rocking that bikini (without the jiggle), you’ve gotta get those gain ladies. Don’t be afraid to throw some serious weight around (i.e. weights heavier than your handbag). With the right plan and consistency, you will not only notice the number on the scale go down, but most importantly, you will see and feel that strong is beautiful.

Contact Shape Plus today to speak with a Denver personal trainer regarding our women’s strength training programs!

Customer Reviews

What Our Women Weight Lifting Clients Are Saying

Rae YoungRae Young
20:03 13 Feb 22
The trainers are incredible, knowledgeable and work with the clients all ages & abilities.It’s a great place to work out and I enjoy going.
Bryce McNeelyBryce McNeely
02:51 09 Feb 22
Never been stronger, all thanks to Greg and the Shape Plus team. Great gym, great trainers, great people all around. 10/10.
Margaret SkorijaMargaret Skorija
22:06 08 Feb 22
Shawna and all the trainers at Shape Plus are the absolute best. Before Shawna, I was intimidated and nervous to go to the gym. Now it’s my favorite part of the week and I’m always looking forward to my next workout. Shawna is a joy to be around and always holds me accountable and keeps my fitness goals in check. Shape Plus is a community and I’m so thankful to have found this gym. Shawna has taught me so much and I’ve never felt better. 1 year down and many more to come!
Shannon O'MaraShannon O'Mara
17:10 07 Feb 22
I've been training with Greg for the last 5 months, and my life has truly changed for the better! Not only is the gym my favorite place to be in the morning but the key educational aspects of nutrition, weight loss and strength training can't be beat!I was nervous to get back into shape - i hadn't been in the gym for years, and greg welcomed me with open arms, no judgment and a weight loss program that was completely tailored to me and my goals.5 stars all around for a 5 star trainer and a 5 star gym!
Deven MiddletonDeven Middleton
23:01 13 Oct 21
I’ve been a member of Shape Plus for over two years now and there’s no better place to start — and maintain — your fitness goals! Greg was my first personal trainer and he is simply the best. I have consistently hit my goals due to the nutrition and diet that’s been created specifically for me and of course from form, posture, and confidence training necessary for weight lifting. If you’re looking for a community of people dedicated to feeling their best, Shape Plus is the place to go. If you’re looking for an amazing trainer, listener, and cheerleader — ask for Greg!!

*There’s no guarantee of specific results.
Results can vary.

Missy H. before and after women's strength training program at Shape Plus

Missy H.*

“I never thought I could feel so good about myself and actually be the one to do a double take in the mirror”

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Ericka before and after women's strength training program at Shape Plus

Ericka L.*

“I feel amazing and have surpassed my goals and accomplished more than I could ever expect” 

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Emma before and after women's strength training program at Shape Plus

Emma S.*

“I started getting compliments like “Your arms look so buff” and “Do you work out? Cause your back looks amazing.”

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Contact us for more info about our Women’s Strength Training Program!