The Benefits of Weight Lifting for Women:

If your workouts currently consist of high energy or yoga classes and you have not seen the results you are aiming for, you should consider resistance training and weight training.

You may have heard that weight training makes women look heavier than building muscle, it is dangerous or even turns into muscle fat if you stop. None of this is true. In fact, the NHS recommends staying healthy, adults should participate in two types of physical activity each week, aerobic exercise and strength training

Maintaining proper muscle mass is one of the best ways to keep body fat in a healthy range and improve overall fitness, especially as you age. Weight lifting is one of the best ways to build muscle. Still, the number of women participating in any formal or regular weight training exercise is lower.

Some exercising women spend most of their gym time on cardiovascular exercise. But no matter what your fitness goals are, strength training is important. Learn more about what weight lifting can do for you and how to get started.

That’s all there is to it: you have the options, here. And that’s why, perhaps, people are starting to think differently about strength training, which is a good thing. “I am convinced that people are beginning to understand the true importance of strength training and how it can add vitality and longevity to their lives,” says Injurin. “With new research and studies emerging every day about the benefits of strength training, we are seeing an ideal change.”

Weight lifting has historically been a form of exercise that kept women away from the fear of being “too masculine” or “too big.” Women’s strength sports were fully integrated into the 1970s and 1980s with the Women’s Powerlifters (1987), Women’s Weightlifting Championships (1987), Women’s Bodybuilding Shows (1977) and the Women’s Strongest Event in 1997. Was not recognized

According to a study entitled ‘Strength Training and Risk of Type 2 Diabetes and Heart Disease‘, it was found that women who included strength training in their routine had a 30% higher incidence of type 2 diabetes. Decreased, while their risk was reduced by 30%. Heart disease also decreased by 17%. Women have a tendency to develop age-related osteoporosis, and by incorporating strength training into one’s routine, one can increase muscle mass, which in turn improves bone mineral density.

Low body fat

A study by Van Westcott, PhD, of South Shore YMCA in Queenstown, Massachusetts, found that the average woman who does strength training two to three times a week for two months loses about Two pounds will increase and 3.5 pounds of fat will decrease. 1. As lean muscle builds up, so does resting metabolism, which can help you burn more calories throughout the day.

Women do not usually build strong muscles.

This is because women have significantly less hormones than men, which can lead to muscle growth, or hypertrophy. Weight training does not make you heavy.

Development of good movement patterns and reduction of pain

Do you remember the old adage, “If you keep making faces (or in that case they move), you’ll get stuck like that?” There is a grain of truth in this statement that the human movement system is at great risk of developing muscle imbalance and dysfunctional patterns.

Increases Confidence

It’s no secret that the media has a lot of opinions about what a woman’s body should look like. While many cardio fitness regimes focus on aesthetic goals, strength training focuses on functional goals, such as weight gain or speed gain. This shift in attention is linked to a better body image in women – and aesthetic changes do happen, even if they are the primary goal.

Burns excess body fat.

Unlike cardio, weight training helps you lose body fat, not muscle. After strength training, your body stays in a fat burning mode, long after you have completed your workout. It promotes lean muscle in your body, which gives you more texture and tone.

A study published in The Journal of Physicians and Sports Medicine found that women who gained weight at least two to three times a week gained about 1 kg of muscle and lost 1.5 kg of fat.

Strength training builds and maintains muscle mass.

Although cardio is great for heart health, it can’t compete with strength training when it comes to building muscle. “Cardio can’t just give the kind of physical change that most people want,” says Injurin. That doesn’t mean you can’t build muscle running or other types of cardio that rely on weight lifting moves (think: dance and HIIT) or resistance (hello, swimming!), It’s just that it Not the most efficient method. Get those benefits.

This is because strength training, aka resistance training, relies on you to lift faster weights, which signals your muscles to adapt and grow (hello, hypertrophy training) and/or strength. (Depending on which strength training you to choose).

Low risk of some diseases

Weight training can improve heart health in many ways, including lowering LDL (“bad”) cholesterol, raising HDL (“good”) cholesterol, and lowering blood pressure. Incorporating cardiovascular exercise into your exercise routine can help maximize these benefits.

Weight training can increase the mineral density of the spinal cord and increase bone modeling. This, combined with adequate amounts of dietary calcium, may be the best defense against osteoporosis (women have a higher risk of osteoporosis than men).

Finally, weight training can improve the body’s ability to process sugar, which can reduce the risk of diabetes. Type 2 diabetes (sometimes known as “adult-onset” diabetes) is a problem for people of all genders and can be linked to being overweight.

Strength training strengthens your joints.

“Because most strength training exercises are less effective, you can build muscle strength and endurance with less pressure on the joints,” explains trainer Britney Watts, CPT. This means that any weight-bearing exercise will actually help strengthen your joints (yes, even running). Can be achieved by reducing the risk.

Reduces Stress Levels

Cardio exercise has been a well-known source of stress relief for decades. However, research shows that resistance training can also help reduce stress. According to the American Psychological Association, women are more likely than men to report physical symptoms of stress, such as headaches and stomach upset. Reducing stress can improve not only your mental state but also your overall physical fitness.