Is Strength Training Good for Women’s Health? 10 Benefits
There are several misconceptions about women’s strength training like “lifting weights makes women bulky” or, “the muscle women build will turn into fat as soon as they stop training.” Women are missing a key component of healthy living – strength training due to these misconceptions. So, a question arises “Is strength training good for women’s health?”
Women who do strength or resistance training 2-3 days a week are more likely to live longer. At the same time, strength training minimizes the risk of heart attack, manages weight, and increases metabolism.
Let’s learn how strength training benefits women’s health by reading this comprehensive guide.
Is Strength Training Good for Women’s Health?
Allison Schroeder, Sports Medicine Physician at University Hospitals in Cleveland, OH stated that “resistance training benefits women at every age and stage of their life.”
Here are 10 benefits of strength training for women.
#01 Improves Body Composition & Maintain a Healthy Weight
Women can get the best out of resistance training by combining it with good nutrition. PUBMED research showed that women’s lean muscle mass improves and fat mass reduces through strength training.
Body fat is necessary for women’s fertility and hormonal health while strength training significantly improves their body composition.
#02 Great for Overall Health
SportsMedicine did research for 30 years about the benefits of strength training for women. The outcome is:
- Strength exercise improves cardiometabolic health
- Resistance training helps perform daily movements efficiently
- Increases physical functioning
- Lowers risk of all-cause mortality up to 21%
Women don’t need to spend several hours on resistance exercise to get the benefits. A 2018 study found that, if you lift weights for less than one hour a week, the risk for heart attack will be reduced by 40-70%.
#03 Improves Bone Health
Women are more likely to be affected by osteoporosis as they age. Resistance training is the best option to reduce the risk of getting affected by this disease.
According to Harvard Health, strength training improves bone health regardless of gender. Resistance training helps build new bone and slow the declining process of bone density. As a result, a woman can bypass the osteoporosis problem.
Bone-forming cells get activated when you start a strength workout. Finally, you will get denser and stronger bones.
#04 Burns More Fat
Tufts University researchers found that if overweight women start lifting heavy weights twice a week, they lose 14.6 lbs. (avg.) of fat and gain 1.4 lbs. of muscle.
On the other hand, women who don’t lift weights during their weight loss program lose 9.2lbs. of fat and don’t gain muscle.
Intense training lets your metabolism stay elevated. Simultaneously, you will burn fat for hours after completing your workout.
#05 Boosts Metabolism
Keep in mind that the progress of the metabolism process correlates with muscle density. Meaning that less muscle means slower metabolism.
For women, the rate of losing muscle increases as they age, especially post 40.
If a woman starts dieting without resistance workouts, 25% of the weight loss will be muscle loss.
That is why weight training is crucial to maintaining a diet. Your muscle fibers can be preserved and rebuilt through strength exercise and diet.
Leaner muscle means higher metabolism which will help you burn more calories throughout the day.
#06 Increases Muscle Mass
Maintaining muscle mass is important for human movement. Muscle mass helps prevent injuries, and improves the range of motion while you walk or run or other daily functions.
Sadly, women fear strength training may cause injury and make them look “manly”
Such a thought is completely a misconception.
The truth is, that weightlifting exercises improve muscle mass and increase body composition.
#07 Ensures Quality Sleep
As per NCBI, women who do resistance training can sleep better compared to those who don’t.
Quality sleep is the key to overall human health. Heavy lifting workout ensures uninterrupted and improved sleep. Thus, overall wellness remains aligned as women age.
#08 Increases Energy
Regular strength training lets your body release endorphins, boosting energy and mood.
Weightlifting exercises don’t require several hours to complete. You can do the workouts for 30-60 minutes per day. Thus, you will feel more energized and powerful for a whole day.
#09 Guarantees Better Functional Health
Women remain busy throughout their days, especially working moms. They need functional strength to accomplish different tasks in the office, kitchen, or at home.
Resistant training aims to improve strength in the legs, bones, upper body, and lower back. As a result, women can do their daily work comfortably.
#10 Lowers Stress Level
Although, cardio exercises have been well-known for stress relief for many years.
A recent study done by the American Psychological Association showed that strength training also plays a good role in reducing stress levels.
Resistance workout minimizes physical symptoms like upset stomach, headache, etc. In fact, you will experience an improved mental state along with overall physical wellness.
How to Start Strength Training for Women
According to the American Heart Association, it would be best if you do strength training program twice a week and cardio exercises two and a half hours a week.
Get assistance from a trainer when doing strength training. They will help you learn how to structure a strength training program correctly for the maximum benefit.
Consider your current health and incorporate resistance to your fitness routine slowly like one-time a week. Once your body gets familiar with the workout process, go for twice a week.
Also, remember to adjust your nutrition. You will get support during your workouts if you maintain the required nutrition level for your body.
Wrapping Up
Hopefully, this guide removes your confusion by answering the question “Is strength training good for women’s health?”
Whether you are a beginner or would like to take your workout session to the next level, strength training for women offers several benefits.
You will love resistance workouts as they help burn fats, improve muscle mass, ensure quality sleep, and minimize stress levels.
Ready to start your strength training, but unsure where to go? Temple Fitness Franklin, TN has a wide range of training facilities, helping you to meet your fitness goal.
