Gone are the days of endless hours spent doing cardio. Women have often associated strength training with getting bulky. However, strength training does not mean bodybuilding, you won’t all of a sudden look like The Rock. Because women have higher levels of estrogen, its harder to build large amounts of muscle. Strength training will leave you looking more toned help you achieve living a healthier life. There are many health benefits for women who strength train, here are just a few:
Increase Weight Loss
Adding strength training to a weight loss program is beneficial due to the increase in your metabolism. Research has shown that adding lean muscle mass will help increase metabolism because increasing muscle mass increases your BMR (Basal Metabolic Rate). You are burning more calories even after your workout is complete to sustain the muscle you have. Maintaining a healthy body weight is very important for your overall health as it helps reduce the risk for disease and orthopedic injuries.
Increase Strength without Bulking
A misconception with strength training among women is if you lift weights you will look too bulky. However, this is not the case. Women have more estrogen and less testosterone in their bodies which make it more difficult to gain large amounts of muscle mass. You can increase your strength while looking more toned. Older women should be more proactive with a strength training program to prevent the development of Sarcopenia which is a loss of muscle mass that is common among women. This will decrease their ability to complete activities of daily life because they will be too weak.
Decrease Risk of Osteoporosis
Osteoporosis is a condition in which bones become brittle due to loss of tissue. Strength training over time has been shown to significantly increase bone density in women. Building stronger muscle and more dense bones will prevent serious injuries in older adult women because they will have better balance, coordination, and strength preventing them from injuring them self if they fall leading to an osteoporosis injury.
Strength training can brighten your day by releasing endorphins to help you #livebeautyfull! Endorphins are hormones secreted by the brain that causes an analgesic reaction. Meaning you’re less likely to feel pain, along with other effects such as decrease depression, reduce stress and anxiety, increase your self-esteem, and increase energy and alertness.
Other benefits to Strength training are reducing the risk for injury, diabetes, back pain, and increase joint stability, coordination, and circulation. It is important to incorporate strength training into your workout plan whether your goal is to lose weight, build muscle or disease prevention. The impact strength training has on your body is tremendous and relatively easy to add to your workout routine. The American College of Sports Medicine recommends strength training 2 to 3 times a week of all major muscle groups which is about 8 to 10 exercises with 1-3 sets and 8 to 12 repetition each.