Strength training, or resistance training, is known for having many health benefits for both physical and mental wellbeing. There are also recent studies that show the benefits of strength training for women, but what is it?
What is Strength Training?
Strength training is any exercise which builds your strength, which can include resistance training, body weight exercises and weight training. Examples of exercises that incorporate these include:
- Pilates
- Yoga
- Weight Lifting (barbells, dumbbells, kettlebells, weight machines)
- Bodyweight workouts (squats, planks, etc)
- Cross-training (e.g. running and weight training, swimming and running, etc.)
What are the main benefits of strength training?
- Strength: this one is self-explanatory, but strength training makes you stronger, which helps you perform daily take with ease.
- Burns calories: strength training boosts your metabolism, as building muscle increases your metabolic rate, you can burn more calories at rest.
- Reduced abdominal fat: abdominal fat is associated with a higher risk of diseases, such as heart disease, type 2 diabetes, and some types of cancer.
- Reduces chance of injury: strength training improves strength, range of motion, mobility of muscles, ligaments and tendons. This can strengthen joints around your knees, hips, and ankles.
- Manage blood sugar levels: strength training can help to lower your risk of developing diabetes, and help to manage the condition. It does this by removing glucose from the blood and sending it to muscle cells.
- Improves mobility and flexibility: strength training increases your range of motion, meaning that your mobility and flexibility will be better.
- Mental health benefits: strength training can boost your self-esteem and confidence, and it can have a positive impact on your body image. It can also boost your mood, as it promotes the release of mood-boosting endorphins.
What are the benefits of strength training for women?
It is thought that strength training can have many benefits for women at various stages of their life.
Keeps the muscles and bones strong
As we age, we naturally lose muscles mass. Women tend to be more at risk as a result of the changes to their hormones during menopause. This affects the bone density, too. However, exercise and strength training are great for keeping the bones strong.
Improves heart health
Strength training is great for cardiovascular health, like running. Weight lifting can help reduce your risk of having a heart attack, a strike, and reduce your blood pressure. Maintaining a healthy weight is also essential, as this can lower your risk of obesity.
Strengthens your joints
As we age, our joints are more susceptible to wear and tear. Especially when women go through the menopause, as the reduction in oestrogen increases the risk of developing osteoporosis. However, strength exercises can help to support the muscles around the joints, which keeps them stable and strong.
Improves Mental Health
It has been proven that there are mental health benefits from all kinds of physical exercise, not just cardio based exercise. Strength training regularly can help to improve your self-esteem, confidence and positivity about your body and daily life. There has also been links to strength training and reduction in aches and pains, which can also impact your mood.
Myths About Strength Training
Strength Training Makes You Look Bulky
Many women are apprehensive of strength training as they think it will make them look bulky, but this is a common misconception. Strength training for women will usually lead to muscle definition, but it can take a long time for women to build muscle in comparison to men. Men have increased levels of testosterone, so they can form new muscle mass easier.
Strength Training is Bad for Your Joints
This is untrue, as strength training can actually improve your joints, and it can prevent an injury, as long as you are performing the movement correctly.
Cardio Burns More Fat Than Strength Training
Strength training increases your metabolism as it takes up more energy and calories, whilst maintaining muscle. However, you should still do cardio, as it has other benefits, such as improving cardiovascular health and burning fat.
Strength Training Makes You Less Flexible
This is incorrect, as you can actually improve flexibility with strength training. By using a full range of motion, you can improve your flexibility.
Strength Training Isn’t Suitable for Me
Strength training is suitable for everyone, as exercises can be modified or adapted for all levels or experience. For example, strength training can be done using your body weight only, rather than with weights or dumbbells.