Many women still don't incorporate weights into their exercise programs. It might be because they believe the myths that it will make them bulky and that it won't help them lose weight. Check out our list of reasons that show why women should lift weights.
Strength training isn't just for the gents; women can enjoy benefits from regular weightlifting, including:
1. Decreased Risk of Osteoporosis
After menopause, changes in hormonal levels cause many changes in the body. One of the most troublesome of these changes is reductions in bone mass, which puts women at an increased risk for osteoporosis. Studies show that regular strength training helps to keep the bones stronger and healthier, which can decrease your chances of developing the disease that can cause serious bone fractures. Even if you're not near menopause yet, beginning a weightlifting regimen now can help you to build stronger bones that will benefit you as you age.
2. A Weight Management Boost
Women who are striving to lose weight or trying to maintain their healthy weight without gaining can benefit from strength training. As you begin to build muscle, you'll burn more fat more efficiently during cardiovascular exercise and when you place demands on your body at the gym. Plus, studies show that the more muscle a woman has, the more calories she burns even while at rest. In other words, as you begin to develop lean muscle mass, you'll burn more calories even while you're asleep than you do now!
3. Improved Confidence and Self-esteem
Strength training can be very challenging, but you will see progress if you stick with a program. Each time that you're able to complete another set of reps or increase the weight that you're lifting, you'll get a major confidence boost. Accomplishing goals at the gym can positively impact your self-esteem even when you're not in your workout clothes. Many women find that they're not as hesitant to speak up at work and that they feel less self-conscious as they begin to make achievements at the gym. Plus, there is even some evidence to suggest that weight training helps build mental focus, so you may find it easier to concentrate on all types of tasks once you begin weightlifting regularly.
4. A More Toned PhysiqueAs you develop lean muscle mass, the shape of your body will change
You'll develop more definition in your arms, get a trimmer waist, develop more defined abs and have a smoother, more powerful lower body. Even women who don't need to lose weight often find that after a few months of consistent workouts that they look better in and out of their clothes. You may even lose inches or an entire dress size from all of the toning benefits that you'll get from hitting the gym. And don't worry--the average woman won't build bulk the way that a man does. You'll simply notice that you have a shapelier figure, not a bigger one.
5. Higher Energy Levels
It might seem counter-intuitive but working out with weights can boost your energy levels. Immediately after a workout, you may feel tired and fatigued, but with the right post-workout diet, you'll quickly recover. Most women find that within an hour or so of exercise, they feel rejuvenated and more energetic than they did before, especially after they've been working out for some time. In fact, doctors may recommend that women who are experiencing chronic feelings of fatigue work out regularly as a natural way of combating the energy shortage.
6. A Healthier Heart
Ischaemic heart disease is the number one killer of women in New Zealand, so taking steps to keep your cardiovascular system in the best possible shape is one of the most important things that you can do for your health. Studies have found that strength training can help to normalise blood pressure levels, reduce blood sugar levels and lower levels of low-density lipoproteins or LDL cholesterol. These three benefits of weight training combine to decrease the risk of heart disease dramatically. Plus, the fat-burning benefits of strength training can help you reach or maintain a healthy weight, which lowers your risk of heart disease even more.
7. Stress Reduction
Chronic stress can lead to a number of health problems for women, putting them at a higher risk for heart attack, stroke, depression and many other problems. Working out vigorously with weights can help to relieve tension and pent up stress due to work, family life and social obligations. Many women find that after a workout they are in a more positive mood, even if they're feeling a little tired from the exertion. Regular bodybuilding workouts can help keep feelings of stress at bay.
8. Decrease in PMS Symptoms
If you suffer from back pain, headaches, mood swings and other unpleasant symptoms the week before menstruation, weight lifting can help you get relief. Studies have found that women who work out regularly develop less severe premenstrual symptoms. Brain chemicals called endorphins that are released during vigorous workouts are believed to be responsible for this benefit, as they reduce pain and have a mood-boosting effect.
9. Improved Nutrition
No, strength training won't make you suddenly no longer get a craving for something sweet, salty or fattening, but if you lift weights regularly, you're less likely to give in to these types of temptations. Studies show that women who weight lift are more conscious about what they eat. This is likely because women don't want to compromise the results that they worked so hard to achieve.
10. Better Sleep
If you strength train regularly, you'll likely see improvements in your sleep habits. This is especially true if you exercise first thing in the morning or early in the day. Women who follow a regular strength training regimen are less likely to toss and turn and have difficulty falling asleep. Plus, weight-lifting ladies are less likely to wake up frequently at night.
The benefits of weight training for women are well-established, and getting started doesn't have to be difficult. If you require nutritional support along the way, you can get the supplements that you require from Sportsfuel Supplements.
