7 Reasons Women Should Strength Train

Maintaining adequate muscle mass is one of the best ways to keep body fat at bay, particularly as we age. Resistance training is the best way to build and maintain muscle. Yet despite this, far more women opt for a piece of cardio equipment (which, we should point out, does the opposite!) instead of hitting the weight room.

To encourage women who might be hesitant to do so, here are 7 compelling reasons why women should incorporate strength training into their fitness routines:

1. You Will Get Stronger

Increasing your strength is often undervalued among women, but improving your strength levels enhances your horsepower. This makes everyday life tasks and routine exercises far less taxing and less likely to cause injury. Being stronger helps in every aspect of daily living, from lifting groceries to playing with your children, making you more resilient and capable.

2. You Will Have Less Body Fat

Yes, you read that correctly! Strength training builds muscle, and muscle burns more calories daily due to an increased basal metabolic rate. Studies by Wayne Wescott, PhD, found that the average woman who strength trains two to three times a week for two months will gain nearly 2 pounds of muscle and shed 3.5 pounds of fat. The more muscle you have, the more calories you burn, even at rest.

3. You Will Have Better Posture

A balanced strength training program develops good structural balance, meaning your muscles will be much better coordinated and balanced. This will result in improved posture, which makes you look better and reduces the risk of back and neck pain.

4. You Will Reduce Your Risk of Injury

Strength training makes you stronger and addresses structural imbalances while improving and maintaining mobility and flexibility. Strengthening your muscles and connective tissues enhances joint stability and prevents injuries. Stronger muscles also mean less strain on your joints, reducing the risk of arthritis.

5. You Will Decrease Your Risk of Osteoporosis

Strength training increases bone mineral density and enhances bone remodelling. Combined with a balanced nutritional program, this can massively reduce the risk of osteoporosis—a critical consideration for women as they age. Strong bones are essential for long-term health and independence.

6. You Will Get Sick Less

Strength training improves gene activity and your natural antioxidant network, leaving your immune system ready to tackle any viruses you may be exposed to. Regular exercise boosts your immune system, making you less susceptible to illnesses.

7. You Will Be More Awesome

Combining all the points above will make you look and feel better! Increased strength, better posture, reduced injury risk, and improved overall health make you more confident and happier. Embracing strength training can lead to significant improvements in your quality of life.

Remember, don’t chase weight loss; chase fat loss.

Stay healthy and embrace those weights!

Strength Training Through Menopause

Menopause marks significant hormonal changes, including decreased estrogen levels and reduced muscle mass and bone density. Strength training can be transformative, addressing muscle loss and bone weakening during this life stage. Regular strength training helps maintain and increase muscle mass and bone density, aids in weight management and reduces the risk of chronic diseases. Beyond physical benefits, it can also alleviate menopausal symptoms such as mood swings and low energy levels, enhancing overall well-being.

FAQs

Q: Will strength training make women bulky?
No, strength training will not make women bulky. Women typically do not have the hormonal profile necessary to build large amounts of muscle mass. Instead, strength training helps build lean muscle, leading to a toned and defined physique.

Q: Is it safe for women to do strength training?
Strength training is safe for women if proper form and technique are used and appropriate weights are selected. It’s essential to start with a challenging but manageable weight and gradually increase it over time.

Q: What strength training exercises are best for women?
Women should focus on various strength training exercises that target all major muscle groups, such as squats, lunges, deadlifts, push-ups, and pull-ups. Incorporating resistance training equipment like dumbbells, kettlebells, and resistance bands can also be effective.

Q: How often should women do strength training?
Women should aim to strength train at least 2-3 times weekly, focusing on all major muscle groups. Allowing adequate rest and recovery time between strength training sessions is essential.

Q: Can women do strength training while pregnant?
Yes, women can do strength training while pregnant. However, consulting with a doctor or certified pre and postnatal trainer is essential to ensure safe and appropriate exercises are performed.

Q: Is losing fat through strength training possible?
Strength training can help women lose fat by increasing lean muscle mass, boosting metabolism and calorie burn. Additionally, strength training can help create a more toned and defined physique.

Q: How long does it take to see results from strength training?
The time it takes to see results from strength training can vary depending on individual factors such as fitness level, diet, and exercise routine. Generally, aim for a consistent strength training routine for at least 8-12 weeks to see noticeable results.

If you have any questions on the above or would like some advice on women’s personal fitness on how we could help you, don’t hesitate, visit one of our gyms in London – we would love to hear from you.