Women are frequently told that cardio — treadmill running, Zumba, or aerobics – is the most effective workout for weight loss. They are led to believe that strength training or lifting weights is exclusively for men. Strength training, they are informed, will give their bodies a masculine appearance, making them muscular like some men.
Maintaining adequate muscle mass is one of the most effective strategies to maintain a healthy body fat percentage and improve overall fitness, especially as you become older. The best technique to gain muscle is to do resistance exercises like lifting weights. Even yet, the percentage of women who do any kind of organized or systematic weight training is lower than it should be.
Some gym-goers devote a significant portion of their time to cardiovascular exercise. Strength training, however, is critical regardless of your fitness goals. Learn more about the benefits of weight lifting and how to get started.
Women are found to have 6 to 11 percent more body fat than men. Strength training, when included into a workout plan, assists to develop muscles while simultaneously burning calories. It also increases metabolic rate, which aids in faster nutrition absorption. Strength training, moreover, aids in the burning of calories not just during the workout but also when the body is at rest. The reason for this is because muscles require more energy to maintain and repair themselves after strength exercise. As a result, strength training is a good strategy to lose weight.
Promotes bone health
Strength training for women has been shown in multiple studies to help build bone density and strengthen bones over time. As a result, women’s chances of getting age-related osteoporosis are greatly reduced. Furthermore, higher muscular mass and stronger bones might aid in improved flexibility and balance.
Reduces the risks of heart disease and diabetes.
According to a study conducted by the National Institute on Aging (NIA) and Harvard Medical School, women aged 62.6 who engaged in any sort of regular strength training saw a 30% decrease in the risk of type 2 diabetes (T2D). In addition, their chances of having cardiovascular disease decreased by 17%. Strength training, according to experts, has an essential role in lowering the risk of cardiovascular disease and diabetes. This is because blood sugar and blood pressure levels are better controlled, and cholesterol and triglyceride levels are lower.
Reduces anxiety and stress
Strength training demands concentration and focus. It helps to alleviate stress and anxiety. Exercise releases endorphins, which make us feel energized and improve our mood. This helps to distract your thoughts from all of your worries and difficulties. According to research, resistance training at a low-to-moderate intensity (70 percent 1 repetition maximum) causes the most stable and robust reductions in anxiety and stress. Furthermore, having a fit body might boost our self-esteem.
Improved sleep quality
After a workout, our bodies need to rest in order to recover. If you have difficulties falling asleep or want to improve the quality of your sleep, strength training is a good option. The heavy workout can help calm the body into a deeper sleep, which is necessary for the rejuvenation.
Strengthens the body
Weight training is one of the most effective strategies to enhance core, leg, lower back, and upper body strength. As a result, a woman’s ability to do daily tasks at work and at home is improved.
So there you have it! It’s never too late to start strengthening your muscles. Next time you work out, whether it’s at the gym or at home, don’t be afraid to pick up some weights and get in shape. It all comes down to becoming the best version of yourself. To avoid injuries, make sure you focus on good form and technique.
So girls, please lift hard and lift regularly! There is absolutely no reason not to, and every reason to do it every day. When you are in college, life revolves largely around friends and home and you are busy with an active social life. Like it or not, here’s a reality check – it’s going to get tough to get in shape as you age. Act while you still have youth on your side. Strengthen yourselves inside and out with the right kind of training.