If you’re hoping to improve your fitness and boost your general health, strength or resistance training is an excellent activity to incorporate into a weekly training regime. This doesn't have to mean hitting the gym hard every day. Working on your strength can be done in many ways, using yor own bodyweight, all type of functional equipment like TRX, resitance bands or the free weights in the gym.
In recent years, researchers have put forward a series of arguments in favor of weight training for improved health. Weight training isn’t as popular as other forms of exercise among women, but it is slowly getting traction and with good reason.
If you’re considering adapting the way you work out, here are the top 10 benefits of resistance training for women.
1. Burning body fat
You may assume that you need to complete cardio workouts to burn fat, but studies suggest that strength training is an effective means of gaining muscle and losing fat. This form of training can boost your metabolic rate an aid weight loss this way.
2. Strength without bulk
Many women are apprehensive about weight training because they don’t want to be bulky. If you do just a little research into female bodybuilders, you will find out that women need to work really hard and for yeas on end to put on significant amount of muscle. However, practicing weight training regularly helps women to increase strength without significant muscle hypertrophy. Training affects men and women in a different way due to the levels of hormones that are involved in muscle growth.
3. Lower risk of osteoporosis
Weight training increases bone density, lowering the risk of osteoporosis. Studies suggest that a 6-month training program can reduce the risk by more than 12 percent.
4. Enhanced performance
Strenght training offers benefits for a variety of sports. If you’re a keen golfer, a skier, a tennis player or a runner, becoming stronger will improve your performance.
5. Improved strength
Resistance training will make you stronger, and you’ll notice a positive difference in day to day life as well. Chores you used to find difficult, such as carrying heavy bags, will become easier. You will also be able to transfer that new strength to other areas of your life and become more confident.
6. Lower risk of injury
If you train on a regular basis, you’ll strengthen your muscles, but you’ll also condition the connective tissue and the joints, lowering the risk of injury and diseases such as arthritis.
7. Decreased heart disease risk
A strength training program offers multiple cardiovascular benefits, including reduced cholesterol and a lower risk of high blood pressure.
8. Reduced risk of type 2 diabetes
According to research, strength training seems to improve insulin sensitivity and glucose tolerance which can be used as markers of metabolic health. Simply put working on your strength can help lowering the risk of type 2 diabetes and other metabolic issues.
9. Suitable for all ages
You might assume that you can only benefit from resistance training in your 20’s or 30’s, but this simply isn’t the case. Experiences show and research data suggests that women in their 40s and beyond can still enjoy all the benefits of strength training and improve their quality of life. It’s never too late to start.
10. Improved mental health
We often focus on the physical health benefits of exercise, but weight training is also proven to boost mental health. Regular training can reduce the risk of depression, anxiety and stress and increase confidence and self-esteem.
If you’re keen to enjoy the benefits of strength training, it’s never too late to start. Regular training sessions can help you transform your body, improve your health and increase your confidence. Weight training changes the composition of the body, but it can also lower the risk of serious health problems and improve your mindset.
Owner and creator of One Small Step, Joe has been in the health and fitness industry for 8 years and takes an all-round approach to his coaching.