Strength training has been popular among men for many years. When it comes to women, many have the misconception that lifting weights or strength training will make them bulky and masculine. This is simply not true. Strength training can not only help tone your body but, it also has legitimate health benefits that every woman can enjoy. Here are some of the benefits of strength training for women.
1. Increased muscle and bone density
As women age, they can lose up to 5% of muscle mass per decade. Strength training can help preserve the muscle mass while increasing bone density, which minimizes the risk of osteoporosis. More muscle mass helps to burn more calories, even when you’re not working out. Adding strength training to your routine can help keep you in shape and prevent weight gain.
2. Better weight management
Strength training has been shown to increase the metabolic rate for up to 48 hours after your workout. This means that your body continues to burn calories even after you’re done exercising. This is beneficial for women who want to lose weight or maintain a healthy weight. The more muscle mass you have, the more calories you burn.
3. Disease prevention
Strength training can reduce the risk of chronic diseases such as diabetes, heart disease, and arthritis. It lowers blood pressure, improves cholesterol levels, and regulates blood sugar. Women who strength train can avoid these conditions for as long as possible.
4. Enhanced mood
Strength training also has psychological benefits. It can reduce anxiety, depression, and stress. It boosts the production of endorphins, which are known as “feel-good” hormones. It also improves self-esteem and confidence, and helps to maintain a positive attitude.
5. Stronger immune system
Strength training can boost your immune system. The more muscle mass you have, the more lymphocytes your body will produce. This increase in lymphocytes can improve your immune function and protect your body from viruses and diseases.
6. Better sleep
Strength training can help you get a good night’s sleep. It encourages the production of serotonin, which helps regulate sleep. It has been shown to reduce the time it takes to fall asleep and improve the quality of sleep. This is important since sleep is essential for overall health and well-being.
In conclusion, strength training should be an essential part of every woman’s fitness routine. It has numerous benefits for physical and mental health. It can help build muscle, burn calories, prevent chronic diseases, enhance mood, boost the immune system, and improve sleep. Starting with light weights and gradually increasing the weight as you get stronger is an excellent way to get started. If you’re unsure about how to begin, speak to a personal trainer who can safely guide you through your strength-training regimen.