Almost all of us have heard about strength training, It is also known as Resistance training or weight lifting and it has always been linked to bodybuilders and athletes. But more women than ever have begun to include the activity in their workout plans, for good reason. Far and beyond that of building muscle, there are countless benefits to working your muscles — it can improve physical health as well as mental wellbeing. Strength training — whether you are a novice or an experienced fitness junkie, it is one of the best things that you can do to improve your overall health and life.
1. Increases metabolism and Muscles(logits)
For women, the most crucial benefit from strength training is its effectiveness at adding lean muscle mass. Despite the misconception that strength training makes women become huge and manly, it is actually what helps them to be toned up or having defined muscles. Registered dietitian and exercise physiologist Dr. Felicia Stoler explains that on a pound for pound basis, muscle tissue burns more calories than fat even at rest: Which in turn means that by increasing your muscle mass with strength training you can improve your metabolism and burn more calories during the day to assist you getting weight off (weight management).
2. Enhances Bone Health
For example, postmenopausal osteoporosis is a condition that one must be conscious of as aging takes its effect. We all know that weight bearing exercise is the best way to increase bone density and prevent osteoporosis. Resistance training, provides an impact load on the bones leading to bone growth and bone strength (Dr. Miriam Nelson one of America’s top researchers in osteoporosis) Add weight-bearing exercises like squats, lunges and deadlifts into your routine in order to keep bones strong as you age.
3. Builds Better Balance, Co-ordination and Flexibility
Strength training increases muscle size and adds to your balance, coordination, and flexibility. While you will enhance your various muscles and especially the core, legs, back among them so that improves stability too. It is also vital in avoiding injuries and a fall here can be more serious the older you are. Dr. Wayne Westcott, a strength training expert, says that moves such as single-leg deadlifts and kettlebell swings can make everyday tasks feel easier to achieve — which is certainly more relevant to real life than bicep curls or leg presses sitting down at the gym with a backrest!
4. Improved Mental Health and Confidence
Exercise, as we know it pumps endorphins which are basically “feel-good” hormones resulting in less stress and uplifted mood. The act of lifting is no different. Resistance training reduces symptoms of anxiety and depression, increases self-esteem, improves affective well-being And, as was the case with Jenny Quintana (as mentioned earlier in this article), sports medicine physician Dr Lisa Callahan notes that accomplishing heavier lifts and fitness aspirations can also ice on a cake of confidence to bring into different areas too! For some women, the weight room is that magical place where working out can change their body and mind.
5. With Weight Loss And Body Fat Reduction
Cardio exercise is usually the first kind of workout that comes to mind when people talk about weight loss, but strength training can be just as effective for helping maintain a healthy weight regimen. Adding some weight lifting to your routine allows you to maintain toned and lean muscle even while losing fat. According to Dr. Holly Lofton, director of the Medical Weight Management Program at NYU Langone Health) as a way to lose body is it can be more effective than cardio alone along with diet. The afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), causes your body to keep burning calories long after you have finished exercising.
6. Prevents Chronic Illnesses
Strength training has even been associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes and cancer. It improves insulin sensitivity and lowers blood pressure, both of which aid in managing these comorbidities. Respected exercise scientist, Dr. Brad Schoenfeld explains that resistance training provides benefits for cardiovascular health and long-term overall health. That means that women can help ensure they stay healthy throughout life, and are less likely to develop chronic diseases by participating in regular strength workouts.
7. Improves Activities of Daily Living (ADL)
Strength Is Key to Aging Well for Women. All these can be achieved by strength training, which also help improve what is known as functional strength —town everything that you do every day like carrying groceries or lifting children and easily climbing those stairs. According to podiatrist and human movement specialist Dr. Emily Splichal, strength training exercises that are designed around real-life movements will help you be better equipped for your daily routine as the aging process takes its toll on balance and mobility.
8. Appropriate for All Fitness Levels and Goals
Strength training is wonderfully adaptable. No matter what your goals are —whether it be to get swole, lose weight, gain strength for an athletic endeavor or just improve/maintain overall health —strength training can help. In general, new lifters can use their bodyweight or some light resistance bands to start with easier movements and weight, whereas intermediate-advanced lifters have the option of progressing through heavier weights and more complex exercises. Physical therapist, Dr. Nicole Lombardo suggests working with a certified trainer to develop an individualized strength training program which allows for better form and is tailored to your goals
If women want to level-up (both how they feel and perform) then strength training is a very powerful, positive way for them to do so. The list of benefits for strength training is long and life changing, ranging from building lean muscle and speeding up metabolism to contributing positively to bone health all the way down to feeling better about ourselves. From physical fitness to longevity, feeling good in your body and having the power to keep up with life (literally) strength training is one option that will move you closer towards all of these areas. It is never too late to begin and the payoff for doing so far exceeds any effort you put in.
