The Benefits of Strength Training for Women
While many people used to think of weightlifting as something primarily for men, the truth is that in recent years there has been a huge increase in women taking up this pursuit as a fitness and exercise choice. Check out other resources for beginners here
Strength training offers incredible benefits for women ranging from:
- improved physical health and strength.
- mental well being.
- Improved metabolic health.
- reducing chronic disease.
- Building stronger bones and preventing osteoporosis
- Combating the effects of peri menopause and menopause.
- Its fun , just good fun.
In fact, it’s one of the best things you can do for both your body. and your mind.
So let’s dive into some of the amazing reasons why women should embrace strength training!
1. Strength training combats the effects of peri-menopause & menopause
One of the coolest things about strength training is that it can help rev up your metabolism.
Research published in the journal Menopause has shown how working out affects your body composition and metabolism.
The study looked at 72 women aged 35-60 women in pre-, peri- and post-menopause. It recorded their physical activity and looked at fat mass, lean mass, bone and total body water content.
It showed women in perimenopause had more abdominal fat (16%) and less muscle mass than premenopausal women.
The study concluded that menopausal women may be able to counteract muscle loss and unwanted metabolic issues by practising strength and HIIT training.
2. Lifting weights increases Bone Density…and reduces falls risk.
As women age, the risk of osteoporosis increases, which makes bones weaker and more prone to fractures. Strength training can help increase bone density, making bones stronger and less likely to break. Lifting weights encourages the body to produce more bone mass, helping to keep those bones healthy and strong throughout life.
Strength training also helps improve your posture by strengthening the muscles that support your spine. This can help with reducing low back pain, improving your balance and reducing your risk of falling.
check out our osteoporosis blog here
3. Strength training improves mental health
Strength training isn’t just great for the body; It’s a fantastic way to boost your mood and tackle challenges in life with a positive attitude.! Regular workouts release endorphins, which are hormones that make you feel happier and less stressed.
One of the most empowering aspects of strength training is that it allows you to take control of their fitness journey. Lifting weights can be incredibly satisfying. Setting goals, whether it’s lifting a certain weight or completing a number of reps, can provide a sense of accomplishment. Achieving these goals boosts self-esteem and motivates you to keep pushing yourself.
Many women report feeling more confident and empowered after hitting the weights. It’s a fantastic way to boost your mood and tackle challenges in life with a positive attitude.
4. Strength training reduces the risk of chronic disease
Strength training has been shown to have positive impact on reducing the rate and combating diseases such as type 2 diabetes by helping improve insulin sensitivity. It also has been shown to have a positive relationship with reduced cancer incidence and improved recovery outcomes.
As we age maintaining muscle mass becomes even more crucial for staying healthy and active. By starting strength training now, you’re investing in your future health.
check out this article as well on strength training helps people live longer
5. Strength training enhances Overall Strength and Fitness
This one might seem obvious, but it’s worth mentioning! Lifting weights makes you stronger, which translates to better performance in everyday activities. Whether it’s carrying groceries, playing sports, or just keeping up with your kids, having more strength can make life easier and more enjoyable. As an aside person once said ” there ain’t nothin wrong with getting strong”.
6. Building Community by weightlifting
Finally, strength training can be a fantastic way to build community. Many women find that working out in a gym or a group class helps them connect with others who share similar goals. This camaraderie can make exercising more enjoyable and motivate you to stick with it. You might even make some great friends along the way!
Spoiler alert : lifting weights won’t mean you’ll bulk up and hulk out !
This is a huge misconception and one that needs to be put to bed.
To get big and bulky needs years of training, eating enormous quantities of protein that may impact chicken supplies nationally as well as a hormonal profile that is either that of a young adolescent male, or get blasted with gamma radiation like the hulk so no need to worry.
In reality most who start lifting weights actually find the opposite.
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Lets get started with strength training
Now that we know the benefits, the article provides four practical ways to start strength training. Here’s a quick summary of those tips:
- Start with Bodyweight Exercises: Before jumping into weights, the article suggests beginning with bodyweight exercises. These include push-ups, squats, and lunges. They help you build a solid foundation and improve your form without the risk of injury from heavy weights. Plus, you can do them anywhere!
- Use Light Weights: Once you’re comfortable with bodyweight exercises, the next step is to incorporate light weights. This could be dumbbells or resistance bands. The article encourages focusing on proper technique rather than lifting heavy. It’s all about gradually increasing the weight as you get stronger.
- Join a Class or Group: If you’re feeling a bit unsure about starting on your own, joining a class can be a great way to get motivated. Many gyms offer group strength training sessions led by a trainer. This can help you learn proper techniques and keep you accountable. Plus, it’s a fun way to meet new people who share your fitness goals!
- Set Realistic Goals: The last tip is all about goal-setting. The article emphasizes the importance of setting achievable goals to keep yourself motivated. Whether it’s lifting a certain weight or completing a specific number of repetitions, having goals gives you something to work towards and helps track your progress.
In conclusion,
Strength training offers a wide range of benefits for women that go beyond just physical appearance. From boosting metabolism and improving bone density to enhancing mental health and creating a strong sense of empowerment, lifting weights is an activity that everyone should consider.
So, if you haven’t already, grab some weights and start your strength training journey. Alternatively book in to see one of the team to get you started —you might just discover a whole new side of fitness that you love!
See you soon
Dave