Strength training, once considered a male-dominated activity, is now recognized for its numerous benefits for women. Here are several of the benefits of strength training for women:
– Manages weight and increases metabolism: As women age, their metabolism tends to slow down, often leading to weight gain. Strength training burns calories during the workout and continues to do so afterward. It increases your resting metabolic rate (RMR) by building lean muscle mass, meaning your body burns more calories at rest. A fitter, stronger body also burns more calories throughout the day, even when not working out.
– Boosts mental health: Strength training has been shown to reduce symptoms of anxiety and depression. It helps women stay mentally sharp and can enhance mood by releasing endorphins and serotonin, natural brain chemicals that act as mood lifters. Success in strength training can also improve self-esteem and confidence, contributing to overall well-being. Additionally, strength training can reduce the risk of dementia, benefiting women in their senior years.
– Improves muscle tone and strength: Strength training helps women build lean muscle mass, leading to improved muscle strength. Contrary to the misconception that it will make women bulky, it helps develop a more toned physique. The extent of muscle growth depends on the amount of strength training performed.
– Strengthens pelvic floor muscles: Strength training can help strengthen and tighten the pelvic floor muscles, which is particularly beneficial for women who experience diastasis recti during pregnancy and postpartum. However, certain exercises can worsen this condition, so it’s important to consult a fitness professional experienced in dealing with diastasis recti.
– Enhances bone health: Osteoporosis is more common in women, especially postmenopausal women. Strength training exercises can protect bones from osteoporosis-related fractures. Web MD states that: “In one study, post menopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women.”
– Improves cardiovascular health: Strength training helps lower blood pressure, reduces bad cholesterol levels, and increases good cholesterol levels. “Women who did strength training saw an even greater reduced risk of cardiovascular-related deaths – a 30% reduced risk, compared to 11% for men,” states the National Heart, Lung and Blood Institute.
Strength training offers a wide range of physical and mental health benefits that make it an essential part of any woman’s fitness routine. From boosting metabolism and supporting healthy weight management to enhancing bone density, heart health, and mental well-being, the advantages go beyond building muscle. Strength training empowers women of all ages to take control of their health, improve their quality of life, and build a strong foundation for the future. Whether you’re new to exercise or looking to expand your fitness routine, incorporating strength training can be a powerful and transformative step forward.