Strength training is often overlooked by many women who fear they will end up looking overly muscular and bulky. However, the reality is quite the opposite. Women can greatly benefit from incorporating strength training into their fitness routines to achieve lean, toned bodies.
In this blog post, I’ll delve into the top 6 benefits of strength training for women. Contrary to popular belief, strength training is not just about lifting heavy weights; it is about improving overall health, boosting metabolism, and enhancing body composition. So, if you’re looking to get your heart rate up, build strength, and sculpt your physique without the high impact of running, then strength training might just be the perfect fit for you. Let’s explore the many advantages it offers for women’s health and wellness.
I work out with Lindsey Bomgren from Nourish Move Love. She has a ton of different strength training workouts, for beginners all the way to advanced. I love the variety! She also gives many tips on how to make exercises easier or harder based on where you are in you workout journey. I strongly suggest you check her out!
Decreased Risk of Diseases
One of the significant advantages of strength training is its ability to reduce the risk of various diseases. By incorporating regular strength training into your fitness routine, you can lower the chances of developing conditions such as high blood pressure, stroke, diabetes, dementia, high cholesterol, and osteoporosis. Strengthening your muscles not only improves your physical appearance but also plays a crucial role in enhancing overall health and well-being.
**These are the bands that I use and I love them. They stay in place a lot better than the rubber ones. 4 Fabric Booty Exercise Hip & Thigh Resistance Bands with Workout Guide
These are great weights if you are just starting out because they go from 1lb-15lb. They don’t slip and their hexagon shape keeps them from rolling away from you. Dumbbells 10 Colors Options Compatible with Set of 2 Neoprene Dumbbells Set
Supports Weight Loss
Strength training increases your metabolism. As we age, we tend to lose muscle mass which causes our metabolisms to slow down so by engaging in weightlifting exercises, women can increase their muscle mass, leading to a higher calorie-burning potential. Muscles are metabolically active tissues, meaning they continue to burn calories even at rest, unlike fat tissue. This metabolic boost from strength training can help women maintain a healthy weight more effectively and improve their overall body composition.
Additionally, strength training leads to a phenomenon known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect. This means that after your workout, your body continues to burn calories at an elevated rate for a period of time, ranging from minutes to hours, further aiding in weight loss efforts. I don’t know about you, but I love this! So, incorporating strength training into your fitness routine not only helps you get stronger but also supports your weight loss journey in a sustainable way.
Improves Heart Health
Strength training benefits women’s heart health. One significant advantage is the improvement in circulation that comes with strength training. This enhanced circulation enables your body to efficiently receive the necessary oxygen and nutrients.
Additionally, as strength training helps increase lean muscle mass, it provides your cardiovascular system with more pathways to distribute the blood being pumped. As a result, there is less strain on your arteries, ultimately reducing the likelihood of heart-related issues.
Furthermore, engaging in weight training can lower the risk of experiencing a heart attack or stroke. By reducing visceral fat, especially around vital organs like the heart, through consistent weight lifting, you can significantly decrease the chances of cardiovascular diseases and related complications.
Maintain Strong, Healthy Bones
One of the key advantages of strength training is the strengthening of strong, healthy bones. As women age, the decrease in estrogen levels can lead to weaker, more brittle bones, making them more susceptible to conditions such as osteoporosis.
Engaging in strength training exercises can significantly reduce the risk of osteoporosis by placing the ideal amount of stress on the bones, which in turn stimulates bone formation. By incorporating resistance training into your fitness routine, you can proactively enhance your bone density and overall bone health, ensuring a stronger foundation for a healthier future.
Improves Mental Health
Strength training enhances mood. Exercise, in general, is known to boost mood by triggering the release of endorphins, the body’s natural feel-good hormones, which can be particularly beneficial for individuals dealing with depression.
For women facing anxiety, engaging in physical activity serves as a valuable intervention. It’s worth noting that high-intensity workouts can elevate stress levels by increasing cortisol production. In contrast, strength training, being a form of low-intensity exercise, can effectively reduce stress levels.
Exercise really helps me with my depression and anxiety. To find out more information about how exercise can help improve your mental health check out How to Reduce Anxiety.
Strengthens Joints
Many strength training exercises are low-impact, meaning they put less stress on your joints compared to high-impact activities. Exercises like squats and lunges, commonly found in strength training routines, fall under the category of functional strength training. These movements replicate everyday activities, helping you build strength that directly translates to improved functionality in your daily life.
By strengthening the muscles surrounding your joints through regular strength training, you can effectively reduce the strain on your joints. This shift in burden from joints to muscles not only minimizes the risk of joint injuries but also promotes better joint health in the long run.
The benefits of strength training are truly remarkable and far-reaching. By engaging in a regular strength training routine, you can significantly decrease your risk of various diseases, support your weight loss goals, improve your heart health, maintain strong, healthy bones, enhance your mental well-being, and strengthen your joints.
Conclusion
These advantages not only contribute to good physical health but also promote overall well-being and quality of life. Embracing the power of strength training can lead to a healthier, happier, and more resilient self. So why wait? Start reaping these incredible benefits today and empower yourself to live a stronger, healthier life.
**These are the bands that I use and I love them. They stay in place a lot better than the rubber ones. 4 Fabric Booty Exercise Hip & Thigh Resistance Bands with Workout Guide
These are great weights if you are just starting out because they go from 1lb-15lb. They don’t slip and their hexagon shape keeps them from rolling away from you. Dumbbells 10 Colors Options Compatible with Set of 2 Neoprene Dumbbells Set
**I work out with Lindsey Bomgren from Nourish Move Love. She has a ton of different strength training workouts, for beginners all the way to advanced. I love the variety! She also gives many tips on how to make exercises easier or harder based on where you are in you workout journey. I strongly suggest you check her out!**
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