Why Women Should Strength Train
Strength training, commonly known as weight lifting, or pumping iron – is a foundational piece in any effective exercise program. Having an exercise program without strength training is like fishing with only a hook and no bait. It is incomplete and ineffective to reaching your goal.
Many women neglect strength training due to preconceived notions built up by society. They may be hesitant to lift weights because they don’t want to “bulk up.” This is one of the biggest fitness myths out there. The women who are “bulky” in appearance don’t just get that way by accident – they have a unique training regimen based on how they want to appear or how strong they want to become. There are many variables involved in crafting a strength training session and tailoring it to match customized goals. These variables include the intensity, equipment used, amount of sets, number of reps, and weight used in a strength training workout.
Another reason why women may avoid strength training is because they may be intimidated by gym equipment. Well good news for you, workouts can be developed based on your preferences such as getting more toned or working out at home. It is time to get past these myths, and look at the facts and benefits of strength training.
1. It speeds up fat loss
As you lift weights, you build muscle (lean muscle mass) which lowers your body fat percentage. The more muscle your body has, the more calories it will burn on its own. If you are losing weight and you do not strength train, you won’t just lose fat, but muscle mass too. To prevent this you only want to lose 1-2 lbs per week and incorporate strength training into you routine.
2. It strengthen bones, joints, & ligaments
According to the National Osteoporosis Foundation, 80% of Americans who have osteoporosis are women. Approximately 50% of American women over the age of 50 will break a bone because of osteoporosis. This disease is more common in women mainly due to estrogen (a hormone that helps protect bones) sharply decreasing as women age, specifically around the time of menopause. Studies have shown that strength training can prevent bone loss and overtime may even help build new bone.
3. It improves strength, balance, & coordination
Things like carrying groceries, mowing the lawn, cleaning, walking up stairs, or lifting heavy objects will all be easier after implementing some form of strength training into your exercise routine. Your balance and coordination will also improve which will decrease your risk of falls and broken bones.
4. It switches things up
It is time to switch things up! Your body needs to be challenged or else you will not improve. If you have been doing the same cardio routine for months, your body may progress and improve at first, but then it will adapt and plateau. Not only is this boring, but it is also inefficient. You need to keep your body guessing, and change up your cardio and strength routine every few weeks. There are countless number of strength training exercises that can be adopted into your fitness routine. Strength training exercises are so versatile and are for all age groups and levels of fitness.
5. It saves time
One of the biggest barriers to exercise is lack of time. As humans, we tend to overcomplicate things and make excuses of why we can’t. A major benefit of adding strength training into your routine is that it can save you time. Combining cardio and strength exercises and completing them at a high-intensity can cut your workout time in half. For weight loss, ACSM recommends 300 minutes of moderate exercise per week (60 minutes/5 days per week), or 150 minutes of vigorous exercise per week (30 minutes/5 days per week). Which one sounds more efficient to you? Vigorous sounds better to me (note: vigorous exercise may not be right for you). So what is the difference between moderate and vigorous exercise? First off, moderate intensity activity to one person may be a vigorous activity for another so remember to base intensity off of yourself and not others. Moderate exercise, for example, would be activities such as brisk walking, mowing the lawn, light biking, or dancing. Vigorous exercise includes things like uphill walking, running, fast swimming, playing sports, or a high-intensity strength workout like mentioned previously.
6. It increases confidence
Lastly, accomplishing goals like decreasing your body fat percentage creates a sense of achievement and causes your mind to work its way up the confidence ladder. Each goal you accomplish takes you to a higher rung. “I can do this” becomes easier to think and say. Strength training provides the opportunity to accomplish goals and do things you never thought were possible. A strong body creates a strong mind and a strong mind creates a strong body.
It is time to take action and start your strength training program today! Stay tuned for next week’s blog as I break down how to create your own strength training workout. Please like and share!
All information provided by Take Heart Fitness (THF) is of a general nature and is furnished for educational/entertainment purposes only. Please consult with your physician before beginning any exercise program. No information is to be taken as medical or other health advice pertaining to any individuals’ specific health or medical condition. You agree that use of this information is at your own risk and hold THF harmless from any and all losses, liabilities, injuries or damages resulting from any all claims. All content provided by THF is intended for use by THF clients and may not be copied or used for any commercial, promotional, or other business purpose.
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