Are you still afraid of lifting weights as a woman? Do you fear that instead of having a slim and firm figure, you will look like a packed bodybuilder? Nothing could be further from the truth! That myth has been circulating on the net for many years, but now, it is, fortunately, becoming a thing of the past. And it’s all down to the magnificent results that strength training brings to the body and spirit.
A toned body with curves, increased endurance, a way to cope with stress and a better mood – here are just a few benefits of incorporating strength training into your exercise plans. What are the other perks of this type of workout? Keep reading this article to the end and find out how strength training can change your life for the better.
Advantages of strength training for women
Here are ten reasons why you should consider incorporating strength training into your daily exercise routine.
Accelerated weight loss
Strength training can be a great way to lose weight. Although cardio workouts conventionally burn more calories, strength training has an added perk– with strength training, you do not just burn them during exercise but also afterwards. All thanks to Excess Post Exercise Oxygen Consumption. It is about your body consuming more oxygen after exercise, which translates into higher calorie expenditure. That generally-known phenomenon is also known as metabolic acceleration and lasts 24-48 hours after strength training. The amount of calories burned and the duration of the faster resting metabolism depends on the intensity of the exercise.
Expenditure during the workout itself is also certainly not insignificant for weight loss. An average woman can burn 400-600 kcal in one hour of weight training with weights.
When you combine this with an even lower calorie intake, the results will come in no time.
Improved body firmness and strongness
Women aiming to lose weight tend to focus only on endurance training such as running, cycling and swimming. A pity because while cardio is a great way to shed excess fat, you will never get the kind of figure your favourite fitness model on Instagram has without weight training.
Strength training allows you to target your efforts on all muscle groups and create a strong body. What’s more, a firm body looks better and more symmetrical if you don’t just focus on specific parts. You should be building muscle mass evenly throughout your body, rather than training just one muscle group, such as your legs and glutes.
Even if these areas become firmer, they are likely to look bulkier than the upper body. The key is to exercise the whole body and not overlook the upper part. Then your body will look symmetrical, and the bigger buttocks and wider thighs will blend better together. If you have an area of the body that you feel is problematic, strength training is a great way to work on it.
Improved posture
Improved posture and strengthening of the muscles around the spine are other benefits of incorporating strength training into your training plans. Weight training gradually firms and strengthens most of the muscles in your body, and the core muscles are no exception. That’s especially beneficial in this day and age, when we spend most of our day sitting in an office, so rounded backs and spinal pains are becoming a daily occurrence for most of us.
Properly done strength training can help you deal with both of these problems. It will strengthen the deep muscles of the torso and back, which act as support for the spine. In this way, you will reduce pressure on your spine, improve your posture, and be able to sit upright for a long without feeling uncomfortable. Good posture reduces back pain that may have been bothering you for years and gives you a confidence boost.
Stronger bones, joints and muscles
You may be surprised to learn that strength training not only strengthens your muscles but also your bones and tendons. When you strain your body with heavy weights, it has to adapt to that. Thus bones, joints, tendons and other body parts become more robust to cope with the weight. You may not appreciate this now, but as you get older, you will see that you will thank yourself for the increase in strength training volume.
It is a way to prevent diseases such as bone thinning, osteoporosis and other problems associated with low bone density. Furthermore, a strong body is much better supported, and you risk fewer falls. Meta-analysis results confirm that strength training can reduce the risk of falls in older people by 34%.
But that’s not all! The strength training also improves your strength, range of movement and the functioning of your joints, ligaments and tendons. What’s more, weight training can also help prevent injuries, as scientific studies have confirmed. You owe this not only to stronger muscles but also to improved flexibility and mobility.
Improved mood
Strength training injects you with a nice mood boost. During your workout, you relax and forget about your daily problems, and as a bonus, you can enjoy a better mood and a surge of endorphins. These are the happy hormones responsible for you leaving the gym with a smile from ear to ear.
And don’t forget about prevention and even support for the treatment of mental disorders. A meta-analysis of more than thirty studies suggests that strength training can help with anxiety and depression. However, strength training is not the only one with similar benefits. Walking at a brisk pace, running, or any other endurance activity that makes you happy can also work wonders. Regular exercise improves both mental and physical health.
Reduced risk of contracting various diseases
Strength training can affect your health in many ways. We’ve already discussed mental health, so it’s time to tackle physical one.
Regular strength training can help improve cardiovascular health. It enhances blood circulation, strengthens the heart and blood vessels, as well as lowers blood pressure. The findings indicate that strength training may act as an adjunctive strategy in preventing and combating high blood pressure.
In addition to the circulatory system, strength training is also a support in enhancing the profile of blood lipids such as cholesterol, regulating blood sugar levels, as well as preventing the development of type 2 diabetes. It is, therefore, an invaluable tool in lifestyle disease prevention.
Improved quality of sleep
Do you have trouble falling asleep or keep waking up during the night? Do you on top of that, feel like a train has hit you in the morning? Strength training can also help with this issue. It will reliably tire your body and lower your stress levels, leaving you experiencing a greater need for rest.
In addition, sport and performance function in such a symbiotic relationship that they influence each other. Exercise has a positive effect on sleep and, in turn, affects your sporting performance. Being rested, you will be able to lift heavier weights. And if you’re looking to lose a few kilos, you will appreciate that strength training and good quality sleep can make you more energetic by reducing your cravings for sweets and carbohydrates.
Reduced stress levels
Strength training is the perfect stress remedy. Sometimes our professional and private lives are generators of a fair amount of stress. Therefore, when you feel that your head is just a constant mess, grab your trainers and bag and fly to the gym!
During exercise, you set new challenges, lift weights and achieve better results. What’s more, you certainly do not have time to think about whether you had a good day at work, how many tasks you have ahead of you, or whether you argued with your partner. All the stressors disappear. And after the workout, when you recall the stressful things in retrospect, you will see that even the most challenging situations will seem small compared to the weights on the barbell.
Regular training gives you a break from the problems of everyday life. The anxiety will no longer overcome you, and you will look at your life differently.
Improved cognitive skills
Do you miss a workout because you have an important exam or presentation at work? Slogging over your studies or working all day will not be productive. Your brain won’t be able to give its best all day anyway. That’s why it’s a good idea to alternate mental with physical effort.
With strength training, your brain will be better supplied with nutrients and oxygen, which can significantly affect your cognitive function levels. Studies show that just three weeks of strength training significantly improve attention and reduces reaction time.
A balance between physical and mental exertion improves your productivity. Strength training can help us work more efficiently and ultimately save more time for other important tasks.
Improved self-confidence
Finally, the ultimate benefit of strength training – a self-confidence boost. A slim and firm figure, less fat, enhanced strength, and greater physical endurance all go hand in hand with a more confident self-image.
Reduced stress, better mood and increased productivity contribute even more to your overall satisfaction.
With regular strength training, you will be better able to handle demanding tasks and have more motivation in your daily life. You will feel like a strong, independent woman who can move mountains and conquer everything she plans.
Strength training for women – the ultimate way to improve quality of life
Strength training for women has plenty of benefits for physical and mental health. It helps with weight loss, improves the quality of the whole body, and acts as a preventive measure against depression, apathy or anxiety. There are many pros, but don’t take our word for it! Check it out for yourself! Introduce strength training into your life and see how it will improve your life.