Keeping your body fat under control and improving your fitness, in general, is all about maintaining adequate muscle mass — especially as you get older. Improved strength, better health, and a more sculpted, toned body are a few of the benefits of weight lifting for women. Yes, cardio has its place, but adding resistance and strength training such as lifting weights into the mix can help take your fitness to the next level.
Let’s look at some of the reasons why women should lift weights and how rewarding it could be for you.
WOMEN AND WEIGHT TRAINING — THE GAINS
There are many reasons why women and weight lifting make such a good match. No matter what age you are, or how fit you are, there are advantages for women and weight training.
Having a female weightlifter body doesn’t mean you’re going to look like the Incredible Hulk’s twin sister — although weight training myths might portray it this way. Weight lifting can strengthen your muscles without bulking them out, giving you a leaner, more toned body. It can also strengthen your core, which improves your posture, promotes health, and encourages better physical ability for day-to-day tasks.
Reduce Body Fat
Developing lean muscle helps in two ways — reducing fat and increasing your metabolic rate.
Firstly, as we’ve mentioned, this doesn’t mean huge muscles and bulk — as adult women typically have less testosterone than men — and it’s this hormone that causes muscle growth (hypertrophy).
Secondly, if losing a few pounds is your goal — boosting your metabolism means you’ll be burning calories faster — even when you’re resting. Hence, increasing your chances of weight loss.
Better Athletic Ability
Now we’re not saying weight training will make you the next Ash Barty, but it will improve your athletic ability. You might find you have more energy to carry out practical tasks like shopping, playing with your kids, tending your garden, doing the housework and more. And, if you enjoy cycling, running, playing tennis or golf, or even walking, these forms of exercise can become less arduous — you will have increased stamina and endurance for any type of sport.
Lower the Risk of Injury, Osteoporosis and Back Pain
Weight training, as well as building stronger muscles, also increase the stability of your joints and connective tissues. By offering better support for your joints, the risk of falls and injury decreases significantly.
Furthermore, lower back pain can reap the rewards of strength training by being greatly reduced or alleviated. Plus, by strengthening your joints and the tissue that supports them, you can minimise the chances of developing osteoporosis.
Improve Your Health
A huge advantage of women and weight training is the improvements you can make to your overall health and wellbeing. Your heart health can be improved by the reduction of bad cholesterol (LDL) and the increase of good cholesterol (HDL), and a lowering of your blood pressure — both of which contribute to preventing cardiovascular disease.
You could also curb the risk of diabetes, as strength training helps improve your body’s ability to process sugar.
Increase in Self Esteem and Mood
Building a more toned, stronger physique can boost your confidence and how you view your body image. Not only that, but it can also help reduce anxiety, improve your mood, and promote better sleep.
Exercise and strength training also decrease depression through the transmission of ‘feel good’ neurotransmitters — aka endorphins — like dopamine, and serotonin.
GETTING STARTED ON A FEMALE WEIGHTLIFTER BODY
We’ve highlighted some of the positives for the question ‘should women lift weights,’ but you might now be wondering how to get started on a weight training regime. A lot depends on whether you’re new to strength training and your fitness level. Seeking guidance from a coach helps you make sure you’re getting it right from the outset and helps prevent injuries.
Don’t forget, if you haven’t exercised for some time, are overweight, or considering weight training for an over 50 female, get yourself checked out by a medical professional first.
Our online strength foundations program provides you with access to a routine customised for you. It will be tailored to meet your abilities and goals, and fit in with your lifestyle. This regime can be followed with or without using the gym.
Weight training is not solely about bodybuilders in the gym flexing their muscles and lifting immense weights. Regular weight or resistance training is beneficial for everyone — regardless of fitness level or age. Preventing the loss of lean muscle mass is just one of the benefits of weightlifting for women — combine that with better health, mood and a more toned body and you’re on to a winner.
Contact Dimis Training today and get started on your journey to a healthier, fitter life.