If you’re exercising regularly and still not seeing transformative results, it’s time to change up your exercise regimens. Strength training is a promising option. Unfortunately, the benefits of weight training for women have been consistently devalued over the years in favor of cardio workouts such as aerobics, dancing, and running. As a result, most women avoid bodybuilding because they think they’ll get fat quickly. But this is not the case. Lifting weights has several benefits that are not limited to men or young people. Many women also believe that they cannot get involved in bodybuilding after a certain age. However, it’s never too late to start bodybuilding. As we age, strength training can help us maintain muscle strength and mobility while improving our mental health.
For women of all ages and life stages, strength training is essential to a well-rounded fitness program and a healthy lifestyle. You should incorporate both strength and cardio training into your fitness routine to get healthier, stronger, and leaner.
This article discusses the benefits of weightlifting and how to get started.
Strength training is a type of strength training that incorporates the use of weights as a form of resistance. Just as aerobic training improves heart health, weight training challenges the muscles, causing them to adapt and grow stronger.
You can use free weights, such as dumbbells and dumbbells, or weight machines for strength training. Other resistance training, such as using your body weight or resistance bands, can also help you gain strength.
Benefits of Weightlifting for Women
The benefits of bodybuilding for women are numerous and can help you achieve your weight loss goals. Moreover, weight training helps build muscle and adds much more value to your life.
Here are some of the most common benefits of strength training:
Most women rely solely on cardio to lose weight. Although this is a good fat loss strategy, strength training is much faster and more effective. This is because weight training burns calories while simultaneously building muscle tissue, which increases metabolic rate and improves body shape, while cardio only burns calories. According to a study, strength training activity increases your metabolic rate for up to 72 hours. This implies that you continuously burn calories for hours, even after finishing your workout.
makes you stronger
Strength training is one of the most effective strategies for improving core, leg, lower back and upper body strength. As a result, a woman’s ability to perform daily tasks at work and at home improves.
According to a studywomen who do bodybuilding are better and considerably stronger.
Improves bone density
Bone formation requires strength training. Weight-bearing activities cause temporary stress on your bones, signaling bone-building cells to respond and rebuild stronger bones. Strong bones reduce your risk of osteoporosis, fractures and falls, especially as you age.
According to a study, maximal strength training can be a quick and easy method to optimize peak bone mass in early adulthood. It’s also one of the best workouts for women starting their fitness journey because it combats the natural decrease in bone density that occurs during and after menopause.
Supports heart health
By strengthening the heart and blood arteries, frequent strength training helps lower blood pressure, total and LDL (bad) cholesterol, and improves blood circulation.
According to a studyweight training can help you maintain a healthy weight and regulate your blood sugar levels, which are crucial risk factors for heart disease.
Increases mobility and flexibility
Strength training can make you more flexible, contrary to popular belief. It also improves joint mobility and flexibility by increasing joint range of motion. A study found stretching and strength training to be equally helpful in increasing range of motion.
Relieves back pain
Strength exercises help treat back pain by strengthening core body muscles and increasing the range of motion available to your spine. You will activate your core muscles and those around your abs with proper form, strengthening this area and providing better back support. As a result, your posture will improve and your pain will lessen.
Although bending over to pick up huge weights may seem odd, a heavy lifting program can reduce lower back discomfort by retraining the body’s movement patterns.
Reduces risk of injury
Muscles, ligaments, and tendons benefit from strength training because it improves their strength, range of motion, and mobility. As a result, it can help strengthen the muscles around your critical joints, such as your knees, hips, and ankles, and protect you from damage. Additionally, strength training can help you avoid injury by reducing your exercise time.
Helps manage stress and improves mood
Had a long day at work or home with the kids and need to unwind? It’s time to start lifting those weights. According to a study, weight training, like any other exercise, can improve your mood by generating feel-good hormones called endorphins. Strength training makes you feel stronger and strengthens the back and neck muscles most directly related to stress, making it a mood booster.
Improves sleep quality
After a workout, our body needs to rest to recover. If you have trouble falling asleep or want to improve the quality of your sleep, strength training is a good option. Intense activity can help the body relax into deeper sleep, which is essential for restoration. According to researchsleep and exercise have a significant positive impact on each other.
Strength training can dramatically increase your self-esteem. It helps to overcome obstacles, achieve goals and appreciate the strength of your body. Additionally, it can increase your confidence by improving your self-efficacy, the belief that you can succeed or complete a task. A study found a link between strength training and high self-esteem, physical strength and self-esteem.
Improves brain health
Strength training may improve brain health and protect against age-related cognitive decline. Resistance training offers several neuroprotective effects, including increased blood flow, reduced inflammation, and increased expression of brain-derived neurotrophic factor (BDNF), a protein linked to memory and learning.
The stream study found that regular resistance exercise can help older women build significant upper and lower body strength while improving their cognitive abilities, which improves their quality of life.
Make you live longer
You can train for the rest of your life if you do it right, while building and maintaining the strength you need to enjoy your days. In addition, to research shows that strength training keeps you flexible and independent. Additionally, it can improve quality of life, defined as a person’s perception of their physical and mental well-being.
How much strength training do women need?
According to experts, you should add at least 150 minutes of moderate cardiovascular exercise, 75 minutes of more intense training per week, or a combination of both.
You should lift weights at least three days a week. Your current fitness level determines how you schedule your workouts and how many days you dedicate to strength training.
If you’re a beginner, 2-3 days a week of full-body strength training is best. If you’re an intermediate, commit to three to four days of strength training each week, broken down by body zone or upper/lower body. Advanced exercise can structure your week with three days of routine and one day off, totaling 4-5 days of strength training per week.
You need to make sure you give your body plenty of time to recover between strength training sessions. Performing the same amount of exercise daily can stifle recovery and lead to muscle loss. If you find it difficult to take a day or two off each week, consider treating those days as active rest days. Spend more time stretching or attend a light yoga class.
Weightlifting for Women: Getting Started
If you’ve decided to give weight training a try, you should know that the basic concept is to use resistance, whether it’s in the form of resistance bands, weights, or just your body weight. Strength training is a great way to build muscle, lose weight, and speed up your metabolism, but you need to know what to do before you start. As a beginner, here’s everything you need to know about weight lifting.
Set bodybuilding goals
Strength training can achieve a variety of results, so it’s crucial to determine what you want to achieve before you start. Also, you need to set short and long term workout goals. For example, a short-term goal might be to improve your balance, while a long-term goal might be to strengthen your thighs or make it easier to lift your carry-on into the overhead compartment.
Learn the right techniques
When you first start lifting weights, taking the time to learn the proper techniques can save you a lot of pain.
For example, you may not have noticed a difference between pushing and pulling in your workouts and that the two activities challenge your muscles differently. The same move can give you two completely different workouts. However, not all exercises aim to allow both types of execution. Therefore, it’s a good idea to work with a physical trainer to master the basic techniques to avoid injury.
Choice of equipment
Some strength training exercises, such as push-ups and lunges, do not require the use of weights; instead, your body weight serves as resistance. You can use dumbbells to supplement your home workouts. Another popular piece of equipment is kettlebells, which are weighted balls with handles. Many kettlebell moves hit multiple muscle groups at once, making them ideal for a full-body workout, especially if you’re short on time. Resistance bands can also be a beneficial addition to your workout equipment. When pulled and stretched, these color-coded elastic bands create variable resistance.
Essential tips for beginners
Remember the following tips when you’re ready to start a strength training program.
- Warm up your body. Taking a brisk 5 minute walk or a light jog will increase blood flow to your muscles and prepare them for a good workout. Warming up for a few minutes by jumping rope or doing jumping jacks is also a good idea.
- Lift lighter weights first: start with a weight that you can lift 12 to 15 times without getting out of shape. Start with one or two sets of 12 to 15 reps and gradually build up to three or more sets.
- Increase the weight a small amount at a time. For example, increase the weight by 5-10% after you can comfortably perform the specified number of sets and reps. Then, before starting a full workout, check that this is your weight.
- Take a break of 60 to 90 seconds between repetitions. This will help you avoid muscle fatigue.
- It is advisable not to exercise for more than 45 minutes. Longer workouts may not produce more significant benefits and may put you at risk for muscle burnout and muscle exhaustion.
- Stretch your muscles after your workout. Stretching improves flexibility, relieves muscle tension and reduces the risk of injury.
- Take a day or two between workouts. Rest allows your muscles to recover and refuel.
Starting a weightlifting routine can be easy if you take the right approach and follow the necessary precautions. Moreover, it will help you observe significant changes within a few days. However, if you want to do it right, it’s best to seek the help of a fitness professional. They will help you understand the techniques and adopt the right postures.
Strength training may provide a variety of health benefits, including reduced risk of heart disease and diabetes, stronger bones, improved brain health and mood, and improved self-esteem. For women of all ages and at all stages of life, a regular, well-structured strength training program is essential to maintaining a healthy lifestyle. Combine your lifting routine with a balanced diet and lifestyle.