Strength training is often thought of as a male-dominated activity, but women can benefit just as much, if not more, from lifting weights. While there are many myths surrounding strength training for women, research has shown that the benefits far outweigh any potential risks. Incorporating strength training into your fitness routine can lead to a stronger, healthier body and mind. In this blog post, we will discuss the benefits of strength training for women and provide tips on how to get started.
Benefits of Strength Training for Women
- Increase in Muscle Mass: One of the most obvious benefits of strength training is an increase in muscle mass. While women may be hesitant to gain muscle, it is important to note that building muscle can help increase metabolism, leading to more calories burned throughout the day. Additionally, having a higher muscle mass can lead to improved bone density and decreased risk of injury.
- Improved Mental Health: Strength training has been shown to have positive effects on mental health. It can boost self-esteem and self-confidence, reduce symptoms of depression and anxiety, and improve overall mood. This is because strength training releases endorphins, which are natural mood boosters.
- Reduced Risk of Chronic Diseases: Strength training has also been linked to a reduced risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. This is because strength training can help regulate blood sugar levels, lower blood pressure, and improve cholesterol levels.
- Increased Strength and Endurance: Strength training can help improve overall physical performance by increasing strength and endurance. This can be particularly beneficial for women who participate in sports or other physical activities.
- Improved Posture and Balance: Strength training can help improve posture and balance by strengthening the muscles that support the spine and other joints. This can lead to a reduced risk of injury and improved overall body alignment.
How to Get Started with Strength Training
- Start with Bodyweight Exercises: If you are new to strength training, it is a good idea to start with bodyweight exercises such as push-ups, squats, and lunges. These exercises can help you build a foundation of strength and allow you to perfect your form before moving on to heavier weights.
- Lift Heavy: Once you have mastered bodyweight exercises, it's important to challenge yourself by lifting heavier weights. Aim to lift weights that are challenging but still allow you to complete your reps with proper form. This will help you continue to build muscle and increase strength.
- Include Compound Exercises: Compound exercises, such as deadlifts and bench press, work multiple muscle groups at once and can help you get more out of your workout. These exercises are particularly effective for building overall strength and muscle mass.
- Don't Forget About Recovery: It is important to give your muscles time to recover after a strength training workout. Aim to take at least one day off between strength training sessions and make sure to stretch and foam roll to prevent injury.
- Work with a Trainer: If you are new to strength training or would like additional guidance, consider working with a personal trainer. A trainer can help you develop a workout plan that is tailored to your fitness goals and can teach you proper form to prevent injury.
Strength training is a valuable addition to any woman's fitness routine. It can lead to increased muscle mass, improved mental health, reduced risk of chronic diseases, increased physical performance, and improved posture and balance. By starting with bodyweight exercises, lifting heavy, including compound exercises, prioritizing recovery, and working with a trainer if needed, you can build a stronger, healthier body. So don't be afraid to pick up some weights and start lifting!
REFERENCES
Baechle, T and Earle, R, ed. Administration, scoring, and interpretation of selected tests. In 3rd ed. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics Publishers, 2018. pp. 250–254.
Cholewa, Jason & Rossi, Fabrício & MacDonald, Christopher & Hewins, Amy & Gallo, Samantha & Micenski, Ashley & Norton, Layne & Campbell, Bill. (2017). The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women. Journal of Strength and Conditioning Research. 32. 1. 10.1519/JSC.0000000000002048.
Ebben, William & Jensen, Randall. 2018. Strength Training for Women Debunking Myths That Block Opportunity. The Physician and sports medicine. 26. 86-97. 10.3810/psm.1998.05.1020.
Focht, BC. Perceived exertion and training load during self-selected and imposed-intensity resistance exercise in untrained women. J Strength Cond Res 21: 183–187, 2007.
Focht, BC, Garver, MJ, Cotter, JA, Devor, ST, Lucas, AR, and Fairman, CM. Affective responses to acute resistance exercise performed at self-selected and imposed loads in trained women. J Strength Cond Res 29: 3067–3074, 2015.