One thing we know is that maintaining adequate levels of muscle mass is one of the best ways to keep body fat at bay, particularly as we age. We also know that 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.
So to encourage females who might be hesitant to do so, here are 7 reasons why women should strength train with weights:
1. You Will Get Stronger
Increasing your strength seems to be somewhat under valued amongst women, but by improving your strength levels you are essentially improving the size of your horsepower. This will make everyday life a little easier with daily tasks and routine exercise far less taxing and less likely to cause injury.
2. You Will Have Less Body Fat
Yes, you read that one correctly!
Strength training, unlike running and other slow cardio, builds muscle, and muscle burns more calories burned per day (increased basal metabolic rate). For each pound of muscle you gain your body will burn an additional 35-50 calories each day. Studies by Wayne Wescott, PHD, found that the average women who strength trains two to three time a week for two months will gain nearly 2 pounds of muscle and shed 3.5pounds of fat.
We’ll leave you to do the math!
3.You Will Have Better Posture
A balanced strength training program will develop good structural balance, meaning that your muscles will be much better coordinated and balanced, which will result in much better correct posture.
4. You Will Reduce Your Risk Of Injury, Back Pain And Arthritis
A strength training program will not only make you stronger, it will also address any structural imbalances you may have as well as improving and maintaining mobility and flexibility.
By improving the strength of not only your muscles but also your connective tissues you will improve joint stability and help prevent injury.
5. You Will Decrease Your Risk Of Osteoporosis
Strength training can increase bone mineral density as well as enhance bone re-modeling. This, when combined with a balanced nutritional programme, can massively reduce the risk of osteoporosis; a very important consideration for females as they age.
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.
7. You Will Be More Awesome
By combining all the points above you will not only look a hell of a lot better but you will feel better too! Both of which, in my opinion, will make you a far better (happier!) human being.
Remember, don’t chase weight loss, chase fat loss.
Stay healthy and embrace those weights!
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. Strength training can help women build lean muscle and achieve 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 the appropriate weight is selected. It’s essential to start with a challenging but manageable weight and gradually increase weight over time.
Q: What are some benefits of strength training for women?
Benefits of strength training for women include increased muscle strength and endurance, improved bone density, reduced risk of injury, improved balance and coordination, and improved metabolism and weight management.
Q: What types of 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. Additionally, incorporating resistance training equipment such as dumbbells, kettlebells, and resistance bands can 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. Still, consulting with a doctor or certified pre and postnatal trainer is essential to ensure safe and appropriate exercises are being performed.
Q: Is it possible to lose fat through strength training?
Strength training can help women lose fat by increasing lean muscle mass, which can increase 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, it’s recommended to 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 personal training gyms – we would love to hear from you.
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