Benefits of Strength Training for Women
Health: Strength training is a physical exercise in which you use your body weight or external weights like dumbbells and resistance bands in your workout routine to build muscle mass and endurance.
Is there any difference between strength training for men and women
The strength training for women is the same as the men. But the intensity of exercise and the muscle growth may be a little higher due to the male hormone testosterone in men.
In strength training, you should focus on effective intensity for growth and you should progressively increase the weight you lift over time.
Strength training has many benefits associated with your health. But it is a common misconception among women that strength training makes them bulkier.
Testosterone is responsible for building muscle mass in men and making them look bulkier.
But women do not have the male hormone testosterone and cannot build muscle mass like men.
So here in this article latest look at some of the benefits that strength training can possess to your health.
You can burn calories efficiently
Research has shown that the metabolic rate is increased up to 72 hours in people who do strength training. It means you can burn calories even after you complete your exercise.
You can get stronger
You can become stronger over the time with strength training. With the increase in strength, you can do your daily tasks much easier like carrying a heavy weight and running.
Help you appear leaner
With strength training, you start building your muscle mass and lose your fat. Building muscle doesn’t mean getting bulkier. It means the old and weak muscle tissues get replaced with the strong ones.
Muscle is more dense than fat and takes up more space in your body. So as the muscles get stronger, it takes up less space in your body making you appear leaner.
Protects you against diseases
Strength training can help you lose total body fat, especially abdominal fat.
According to the studies, abdominal fat (visceral fat) is the major cause of causing certain diseases like heart disease, liver disease, type 2 diabetes, and certain types of cancer.
So strength training can protect you from the risk of getting these diseases as it reduces abdominal fat.
Improves Heart Health
Strength training reduces the bad cholesterol (LDL) that is accumulated in the blood vessels and keeps the blood pressure under control.
Strength training exercise also helps you maintain healthy body weight and keep your blood sugar level under control.
So multiple studies have shown that strength training exercise improves heart health by keeping blood pressure and blood sugar levels under control.
Controls blood sugar levels
The strength training exercise can cause the muscle tissues to deplete and these damaged muscles require more glucose for their recovery.
As more glucose is sent to your muscle cells, the Glucose level in your blood decreases, keeping the blood glucose level under control.
According to the studies, people who do strength training exercises regularly have a 30 % reduced risk of developing type 2 diabetes than the people who did not.
Increases bone strength
The crucial part of strength training is not only building muscle mass but also strengthening the bones.
While you are lifting heavy weights, your brain sends a message to your bone cells to build stronger bones to bear heavy weights.
Thus the increased strength of bones can help you reduce the risk of osteoporosis, fractures, and falls as you age.
Improves brain health
Strength training improves blood flow to your brain, improves your brain health, and protects you against age-related cognitive problems.
Strength training decreases inflammation and increases the expression of brain-derived neurotrophic factors that helps in learning and memory.
Studies have shown that there is a significant improvement in the older adults in cognitive function after doing strength training compared to people who did not.
Strength training exercise helps you to reduce anxiety and boost your mood.
It is because the strength training releases mood-boosting endorphins that play a crucial role in regulating positive mood.
An enhanced mood is linked to an increase in self-confidence. Studies have shown that strength training has enhanced confidence in body images like body satisfaction, appearance, and social physique anxiety.
Improve mobility and flexibility
People who do strength training have improved mobility and flexibility compared to people having weaker muscles.
Reduces the risk of injuries
Strength training improves muscle strength, mobility, and flexibility around your muscles, ligaments, and tendons. It can increase the strength around major joints like knees, hips, and ankles reducing the risk of injuries.
Strength training strengthens your core, hamstrings, and glutes over time. Thus you can lift heavy weights without putting more pressure on your lower back.
Reduces the Risk of Falls
Strength training strengthens your muscles and you will be able to support your body well.
Studies have shown that people over age 60 have a 34% reduction in falls compared to people who do not do strength training exercises.
Improves the quality of life
Strength training improves the quality of life with physical and mental well-being.
Older people can have an improved quality of life from many diseases and remain physically and mentally fit if they can make strength training a part of their life.
Tips to remember before you do strength training
- Start slowly
If you are a beginner, start with the basic moments first. It can help you to do the exercises safely and effectively.
You can go to the next level of lifting weight only after you feel comfortable with the basic movements.
- Choose appropriate volume and load
It is recommended to select a weight that allows you to perform 8 to 15 reps for 1 to 3 sets.
In case you are unable to perform at least 8 reps, the weight is too heavy for you.
On the contrary, if you can easily perform more than 15 reps, the weight is too light for you and you can increase the weight.
Remember to gain strength and build muscle mass, you need to progressively overload and increase the weight, reps, and number of sets as you become stronger gradually.