Many fitness programs for women stress the importance of cardio to weight loss. However, resistance/strength training (aka weightlifting) is more beneficial for overall health. For long-term health, strength training is crucial. Experts recommend that women do cardio and strength training, as some benefits aren’t available in other types of exercise.
There are nine health benefits to weightlifting for women
Although strength training is often viewed as a men-only exercise program, the benefits can be just as great for women!
Increases bone density –
Bone density decreases with age, particularly after menopause. The bones are put under stress by weight-bearing activities. However, it is not too much stress and enough to make the bones stronger. That can help prevent osteoporosis, a condition affecting approximately 10 million Americans. As women age, they are more susceptible to osteoporosis. That is why it’s so important for older women.
Muscle mass increases –
Muscle is vital for human movement. Maintaining muscle mass can prevent injury, increase range of motion, and help with daily activities like climbing stairs. Some women worry that strength training will make their bodies look more masculine. However, it won’t; it will only increase muscle mass and improve body composition.
Weight loss –
Strength training can aid in weight loss. Strength training, like cardio, can burn calories, leading to a caloric deficit. Strength training can also increase excess post-oxygen intake (EPOC) when your body continues to burn calories for hours after exercising.
Improved sleep quality –
Recent research has shown that those who do resistance training have better, more uninterrupted sleep. Better sleep can improve your overall health, especially as you get older.
Increases energy –
Exercise releases endorphins which can boost energy and mood. But, prolonged cardiovascular exercise can cause a depletion of the body’s energy reserves. Strength training can be done in as little as 30-60 minutes, giving you more energy to get through the day.
Functional strength –
Functional strength is essential for women to carry their children around and get through the day. Functional strength is essential to complete any task in a given day, whether carrying children around, working long hours, or just doing the chores of daily living. Resistance training increases strength in key areas such as the core, legs, and lower back.
Heart health is improved –
According to the Mayo Clinic, heart disease is the leading cause of death in women. Regular exercise can lower the risk of developing heart disease, and Mayo Clinic suggests strength training at least twice weekly to improve your heart health.
Reduce stress levels –
Cardio exercise is a well-known method of stress relief, and research has shown that resistance training can help reduce stress levels. The American Psychological Association states that women are more likely than men to experience stress-related symptoms like headaches or upset stomachs. Reducing stress can improve your mental health and physical well-being.
Confidence boosting –
There are many opinions in the media about what the ideal female body looks like. Many cardio exercise programs focus on aesthetics, while strength training is focused on functional goals such as weight gain or speed. This shift in focus has been associated with improved body image among women. Plus, aesthetic changes can happen regardless of the primary goal.
Tips for getting started
It can be daunting to try strength training if you have never done it before, and you could injure yourself if you don’t know how to form your body correctly. These are some tips to help get you started.
A trainer is a cost — effective option. You will feel confident to work out on your own, knowing your workouts are safe.
A buddy can help you make the gym less intimidating. You can hold a buddy accountable for your fitness goals.
Take it slow — It’s exciting to try a new exercise program, but don’t let yourself get too excited. Strength training stresses the joints and muscles, and Overtraining can lead to fatigue, injury, or a lack of interest. Begin with two strength training sessions per week, and then increase your intensity as you feel more comfortable.
Adjust nutrition — Nutrition fuels the body’s ability to perform and recover in the gym. To support your workouts, you may need to adjust the nutrition. To learn more, consult a registered dietitian.
Opportunities for strength training on Central Coast
Are you ready to begin strength training? Not sure where to start? Gym Central Coast offers many training options, including classes and personal training.
