8 benefits of strength training for women

Once upon a time it was considered unladylike to lift weights.  Only men needed strong muscles while women didn’t need to worry about such a thing. Times have changed and thanks to scientific research, women can and should lift weights if they want to remain healthy leading a long life of independence.

Women who exercise regularly tend to focus on aerobic or cardiovascular fitness making them more of a priority rather than focusing or investing much time in weight lifting.  But weight lifting should be just as much of a priority as running on a treadmill.  When women spend some time concentrating on challenging their body by resistance training, they will find their body has suddenly become more toned and fit-looking changing into the body they have always wanted and now have achieved.

Weight lifting is not just for young women.  It is encouraged and strongly advised that even older women in their seventies and up can gain significant strength improvements through weight training. 

The American College of Sports Medicine recommends that healthy adults perform strength-training exercises at least twice per week, with eight to 12 repetitions per exercise.

Here are 8 reasons why women will want to lift weights to enhance and improve their overall fitness:

1.     Gain strength without bulk

Don’t worry, women will not end up looking like Arnold Schwarzenegger. Women have too much of the hormone estrogen and not enough of the male hormone testosterone to build large amounts of bulk.  What women will gain is noticeable muscle tone and definition – just what they want to look fit and in shape.

2.     Gain physical strength

Gains in strength are important for everyone but particularly women.  Gaining strength and becoming stronger means being less independent on others for daily assistance.  When we can do things on our own, it’s always better than having to rely on others.  From lifting kids, groceries, and laundry, these daily chores will become easier.  Research has shown even lifting moderate weights can increase a woman’s strength by 30 to 50 percent. 

3.     Reduced risk of osteoporosis

Women are already at a greater risk for the brittle bone disease of osteoporosis.  Weight training can increase spinal bone mass by 13 percent in six months.  When a woman combines this with getting adequate calcium in her daily diet, this can be her best defense against developing this disease.

4.     Loss of body fat

Women who strength train two to three times a week for two months will gain nearly two pounds of muscle while losing 3.5 pounds of fat.  As muscle replaces fat, a woman’s resting metabolism will crank up burning more calories throughout the day.  It is estimated that for each pound of muscle gained a person will burn 35 to 50 calories each day – this adds up quickly.

5.     Reduced risk of injury, back pain and arthritis

Strong muscles are not the only benefit from lifting weights.  Connective tissue throughout the body is also strengthened which can help increase joint stability and help prevent injury.  Back muscles benefit by weight training as it can help eliminate or alleviate low-back pain while helping ease the pain of osteoarthritis.

6.     Risk of heart disease reduced

Lifting weights is also considered very beneficial for the heart.  Once a woman goes through menopause, her risk for heart disease is at the same level as a man’s risk.  By pumping iron, her heart gets to pumping also which can help lower LDL (“bad”) cholesterol, increase HDL (“good”) cholesterol and lowers blood pressure. 

7.     Diabetes risk reduced

When a person lifts weights, it creates a demand for using up excess glucose or sugar in the bloodstream.  Therefore, weight training may improve the way the body processes sugar helping to reduce the risk of diabetes. 

8.     Enhances mood and fights depression

When a woman lifts weights regularly, it will improve her self-confidence when she sees how her body is responding positively by losing some weight and gaining better definition.  Her attitude will improve also due to the release of endorphins which can help fight off depression. 

How to get started

Beginning a strength training program at home or in a gym is easy and here are several ways to get started:

·      Use your own body weight for resistance to increase muscular strength.  Pushups, pullups, and abdominal crunches are among the simplest exercises that rely on body weight with no equipment.

·      Invest in free weights.  These economical and use friendly hand dumbbells can be purchased at sporting goods stores and are a great start to strength training. If new to lifting weights, start off with light weights and in time, gradually lift heavier weights.

·      Use fitness center’s weight machines.  These circuit-style weight machines target different muscle areas of the body offering a total body workout.  Ask for assistance in using the machines for the first time.

·      For an effective workout, select a weight or resistance level that fatigues your muscles after 8 to 12 repetitions.  Start with a single set and work up to two or three sets as you become stronger.