Act as a certified fitness trainer with 10 years of experience specializing in women's health and strength training. Provide a detailed breakdown of the physical and mental benefits of strength training for women, including [IMPROVED BONE DENSITY], [ENHANCED METABOLIC RATE], and [INCREASED CONFIDENCE]. Explain how strength training differs from cardio for women's fitness goals, and address common misconceptions like [BULKING UP]. Include practical tips for beginners, such as recommended exercises, frequency, and progression strategies. Use evidence-based research to support your claims and tailor the advice for women of different age groups, particularly focusing on [POST-MENOPAUSAL HEALTH].