Benefits of Strength Training for Women
There are still so many misconceptions where Women and Strength training are concerned, as such, so many avoid strength training altogether, often hiding away in the cardio sections of the gym. But by doing so, they are truly missing out on the many benefits Strength training has for women.
Common Myths surrounding Women Strength Training
Myth 1 – “Lifting Weights makes you bulky”
Lifting weights and/or Strength training will NOT make you bulky; a bad diet and the use of additional hormones (PEDs) will!
Myth 2 – “Lifting heavy is dangerous”
When lifting with correct form and using weights at the correct percentages for your chosen style of lifting, strength training is one of the safest forms of physical activity you can do.
Myth 3 – “Lifting weights burns less calories than Cardio”
When we look at sessional calorie expenditure, yes cardio scores very high, but in terms of during and post exercise, lifting weights uses more calories across the entire day. More info on this below.
Myth 4 – “Lifting light weights is better for toning muscle”
Lifting lighter weights for high reps, is great for muscle endurance and burning calories. But if you want to build lean and well-defined muscle tissue, you must lift moderately heavy weights.
We are true advocates for Women strength training here at ARC Gym and wanted to take this opportunity to share with you, a few strength training benefits, that we hope will encourage you to start lifting.
Increase Bone Density
Naturally, bone density starts to decline with age, especially and more commonly following the menopause, which in some cases, leads to osteoporosis. Weight-Bearing strength exercises place just enough stress on the body’s skeletal structures, that it strengthens them. This can help to reduce the decline of bone density and help reduce the likelihood of developing osteoporosis.
Improved Functional Strength
Strength training is so important in the prevention of injuries. Our bodies are exposed to all kinds of external forces just carrying out daily tasks. Strengthening and improving the body’s functional strength, will help improve your ability to carry out daily tasks, prepare your body for any changes (pregnancy, menopause etc), and help minimise the likelihood of sustaining an injury. Strength training not only helps you build lean muscle, but it also strengthens your connective tissue, which again is so important for the prevention of injury.
Helps with Weight Loss and Weight Gain
Alongside a healthy and well-balanced diet, strength training is an excellent tool for helping individuals lose excess weight (lowering your fat%) and gain weight where appropriate (increase your lean muscle mass).
In terms of weight loss, the effects of strength training on the body, is that it increases the EPOC (Excess Post-Oxygen Consumption), meaning that your body continues using a larger percentage of calories throughout the entire day, long after you’ve finished training.
On the flip side, not everyone is looking to lose weight and as such, strength training alongside a good diet, is a fantastic way of building lean muscle mass, to naturally increase your body weight.
Improved Mental Wellbeing
Strength training is a fantastic way to release those endorphins, reduce stress and lift your mood. Yes, of course cardio helps in the same way, but in the context of strength training, a woman choosing to lift weights and deviating away from the “typical” ways women have been told to train for years, is quite empowering!
These are of course just a few of many benefits strength training has for women, and we really do hope this encourages you to include it in your training.
Tips for getting started:
- Join your local gym, if you’re in Wokingham or any other surrounding areas, of course come to ARC Gym. Contact us to find out more about how we can help and guide you!
- Come along to ARC Gym’s Women Only Session, Sundays 5pm-6pm.
- Hire a personal trainer and/or coach, who can show you how to safely perform certain exercises, making sure you’re getting the absolute most from your training sessions.
- Get a training plan to give you some structure. This will help you keep on track and ensure your strength and performance is always heading in the right direction.
If you have any questions relating to this blog and/or have any training related questions, please don’t hesitate to get in touch; CLICK HERE
Written by Lee Reeves, Manager / Coach @ ARC Gym