For the most part, increased strength will result in increased muscle mass for women (as well as men). I’ve yet to meet a person who lifted baby-weights and became enormous as a result. Gains in strength with relative gains in bodyweight will result in an increased amount of lean muscle mass.

Strength training also offers benefits such as increased bone density, healthy joints and a heightened self-esteem. I’ve found that those who set specific and measurable goals for strength gains are often much more focused and satisfied than those who fail to set such goals.