Listen up, ladies! It’s time to pump up the fun and power with strength training! Forget those old-school misconceptions that link strength training to bulging muscles or male-dominated gyms. We’re here to set the record straight and show you why strength training is a total game-changer for you all. Get ready to unleash a world of incredible physical and mental health perks specifically designed to boost your confidence and health.
Go grab your favorite workout gear and join us on this exciting journey as we reveal why every woman should dive headfirst into the exhilarating world of strength training. Let’s get strong, sassy, and slay those fitness goals like the queens we are!
Benefits of Strength Training for women
1. Increased Strength and Lean Muscle Mass
One of the primary benefits of strength training is the development of increased physical strength and lean muscle mass. Engaging in regular strength training exercises, such as weightlifting or resistance training causes microscopic tears to muscle fibers. These micro tears signal the body to repair and rebuild the muscle, leading to an increase in protein synthesis and the production of new muscle fibers. Over time, this process results in muscle growth and increased strength.
Your muscles hold the key to your metabolic wealth. When your muscles are mighty and in good condition, your body becomes a master at managing carbohydrates and fat. With a strong skeletal muscle framework, you enhance your odds of survival and elevate your metabolic functionality. The purpose of our muscles extends beyond their looks and abilities. A balanced ratio of fat to muscle is crucial for optimal health and ensuring long-lasting, high-quality years of life.
2. Enhanced Bone Health
Osteoporosis, a condition characterized by weak and brittle bones, is more common in women, especially after menopause. Strength training plays a crucial role in our bodies’ skeletal system, as there is a strong correlation between muscle and bone health. Building and maintaining muscle mass through resistance training positively impacts bone density and helps prevent osteoporosis. Weight-bearing exercises and resistance exercises help stimulate bone growth, improve bone density, and reduce the risk of fractures. Additionally, consuming a well-balanced diet that includes adequate calcium, vitamin D, and other essential nutrients supports bone strength and helps maintain a strong bone structure.
3. Increased Metabolic Rate and Fat Loss
Strength training is an effective way to increase metabolism and burn fat. While cardiovascular exercises such as running or cycling are known for calorie burning, strength training also contributes significantly to weight loss. Building lean muscle mass through strength training increases the body’s metabolic rate. This is because muscle tissue is metabolically active and requires energy (calories) to maintain itself. The more muscle mass an individual has, the higher their resting metabolic rate, meaning they burn more calories even at rest. This enhances the body’s ability to burn stored fat for energy, promoting fat loss and improving body composition.
4. Improved Body Composition and Body Image
Strength training also improves body composition, leading to a more toned physique by protecting muscle mass and encouraging growth while resulting in a healthy amount of fat on the body. This positive change in body composition can boost self-confidence, enhance body image, and promote a healthier relationship with one’s body. Strength training empowers women to focus on their strength and abilities rather than solely on appearance, fostering a sense of self-worth and body positivity.
Moreover, body composition goes beyond the number on the scale, focusing on the ratio of muscle to fat encourages individuals to shift their mindset and prioritize building lean muscle mass while reducing body fat. Body recompositioning is not solely about appearance but also about optimizing health and function. By focusing on improving body composition rather than solely pursuing weight loss, individuals can develop a healthier relationship with their bodies. So embrace your strength ladies and start appreciating your bodies for what they can do and how powerful they truly are!
5. Hormonal and Functional Health
Lean body mass acts as a metabolic engine, influencing the production, metabolism, and sensitivity of various hormones in the body, one, in particular, being insulin. Insulin plays a crucial role in blood sugar regulation. Having a higher proportion of lean muscle mass improves insulin sensitivity, reducing the risk of insulin resistance and type 2 diabetes. Moreover, building and maintaining lean muscle mass through resistance training and proper nutrition can positively influence growth hormone production, and thyroid hormones that regulate metabolic rate and encourage hormone optimization when necessary. Additionally, a healthy proportion of muscle mass influences estrogen and testosterone. Maintaining an optimal level of lean body mass supports healthy levels of these two hormones, which are essential for reproductive health, bone density, mood regulation, and overall well-being.
6. Enhanced Functional Fitness and Injury Prevention
Incorporating strength training into a fitness routine helps improve functional fitness, which is crucial for performing daily tasks with ease and preventing injuries. Strengthening the muscles and joints through resistance exercises reduces the risk of common injuries, such as strains or sprains. Whether it’s carrying groceries, lifting children, or participating in sports activities, strength training equips women with the physical capabilities to handle daily challenges effectively.
And as the sands of time trickle down, one common culprit for the decline in our physical abilities emerges: Sarcopenia, the gradual loss of muscle mass and strength that comes with age. Limited mobility not only affects our daily activities but is also associated with higher risks of falls, chronic diseases, nursing home admissions, and mortality. This phenomenon may pose some challenges in our future day-to-day tasks, but there is hope. By understanding this, we can take proactive steps now to protect our muscle mass as we age and give ourselves the gift of more quality years to come.
Strength Training for Women
In conclusion, strength training is not just for bodybuilders. Every woman can benefit greatly from incorporating strength training into her fitness routine. From increased strength and lean muscle mass to improved bone health, body composition, and overall well-being, the advantages are extensive. By embracing strength training, women can be empowered to prioritize their health, embrace their strength, and appreciate their bodies for all that they can achieve.
Want to get started with Strength Training? Book a call to talk about our options at Feed Your Soul Fitness.
About the Author
Brandy Martin is the owner of Feed Your Soul Fitness and a certified NASM Personal Trainer and 200 Hour YTT Yoga Instructor.
Resources
https://www.bhliveactive.org.uk/6-benefits-of-weight-training-for-women/
https://integrisok.com/resources/on-your-health/2022/august/benefits-of-strength-training-for-women
