Being Strong is for Everyone
Whether you are 9 or 99 or somewhere in between, strength training really is for everyone. In my years of experience the thing most females shy away from or don't do enough of to hit their goals is pure, focused, lifting. Many women in the gym have goals of weight loss or sculpting a body that they love. Others want to focus on their long term health and wellness. Unfortunately, many are taking the less effective route to get there. Strength training needs to be an important part of everyone's training routine regardless of goals. The difference is how you use it.
If your goal is to lose weight, the most effective way to boost your metabolism is to add some muscle to your body. Having a higher muscle density will help to burn more calories throughout the day even if you aren't working out (aka Resting Metabolic Rate or RMR).
Also, compared to a workout that is more cardio focused you can burn a similar amount of calories during the actual workout but a strength training workout breaks down and builds up muscle tissue meaning you are burning more calories for the next day or two on top of what you already did during your workout. Talk about efficient!
If your goal is to sculpt the perfect body, look no further than bodybuilders. That is literally their whole job! You can take it to whatever level you like, extremely jacked or just that "toned" look. Regardless, what do they spend their time doing? It's not circuits with baby weights, it's learning how to work and challenge their muscles with strength movements! This is a great place to start if you're new to the game.
If your goal was overall health & wellness, strength training is an absolute MUST! Especially for females, increase in muscle mass is known to be associated with a significant drop in all cause mortality when combined with aerobic training. As we age we can look at the benefits of already having this muscle mass and the subsequent effect of strength training on our bone density as we begin to look at the effects of osteoporosis.
The best part is, there's no bad time to start! Obviously, earlier will always be better so if you're in your teens or twenties now, it will be easier in the long term to start now but these benefits can be seen in people that begin into their 80's.
With proper instruction and programming from a qualified coach, there are literally no downsides to getting stronger at any age. Will your workouts in your 20's look the same as your 70's? Probably not, but EVERYONE could use a little more strength from the inside out these days.