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Benefits of Weight Lifting for Women
If you have tried all the practical ways from cardio to yoga to lose weight and get into that fit, lean body but still find yourself stuck with loose, jiggly, and flabby parts, then it’s time to incorporate strength training into your regular workout routine.
Curious why you are not losing weight regardless of what you do? Read 8 Surprising Reasons You May Not Be Losing Weight.
Strength training is the tried and tested kind of workout that helps you build muscle, burns more calories even when you are inactive, and lose that stubborn fat all at once. But many women have a misconception that lifting weights will make them muscular like men. That is not true!
So, ladies, you don’t have to worry about getting big bulging muscles. In fact, strength training will help tone your body and make you look and feel younger and energetic. If you have been avoiding weights, then here are some of the reasons as to how weight training changes a woman’s body.
Weights for Stubborn Fat
Remember a simple rule that the more muscle mass you have, the more fat you will lose. Women, on average, store more fat than men. Cardio based workouts help women lose fat, but you can lose muscle mass as well.
Once you cross your 30s, your body starts to lose muscle mass, and you get more loose skin around your buttock, abs area, arms, and chest. With strength training, you will not only preserve muscle mass but keep losing calories even when you have left the gym.
Burn Calories All Day Long
Strength training speeds up your metabolism, which means you will lose more calories and as a result, more weight.
Facts according to Shape magazine:
- Resistance training increases your resting metabolic rate to 5%, which means that you will keep losing calories even when you are resting.
- Women who lift burn 100 more calories in 24 hours because of the spiked metabolic rate.
- Women who lift heavier weights lose twice many calories than women who use lighter weights in their workout.
So don’t shy away from weights if you want to lose more calories in fewer reps.
Lift to Gain Strength
Resistance or strength training improves your muscle power. The older you get, the more muscle strength you are likely to lose, which would make simple things like lifting a baby or carrying groceries more difficult for you. Strength training will help recover your muscle capacity and improve your functional performance.
Incorporate complex exercises like squats and deadlifts to your regular resistance workout, and you will be surprised at how fast you will build strength. Weightlifting not only increases your bodily strength, but it also aids in building your emotional strength by giving you more confidence and self-assurance.
Improves Bad Posture & Relieves Back Pain
Most of us are guilty of having a bad posture, which gives us back, shoulder, and neck pain. But we can improve our posture by lifting weights and a proper strength training routine. Weight lifting will help you get rid of bending and hunching by improving your bone and muscle strength. A better posture, stronger back, and core will also prevent lower back pain.
Saves Your Heart
Each year thousands of women over the age of 30 die from cardiovascular diseases, making it the number-one killer of women. Strength training plays a vital role in improving heart health. It decreases the risk of getting cardiovascular diseases because it lowers your blood pressure, reduces fat accumulation around your heart, and keeps a check on your cholesterol level.
Research shows that people who lift weights for thirty minutes each week have a 20% lesser risk of having heart disease compared to those who don’t lift. So try taking up resistance training at least twice a week to support your heart fight against numerous heart-related problems.
Lowers Risk of Osteoporosis
Over the age of 30, women have a higher risk of developing osteoporosis if they don’t take proper care of their bones. As muscles tend to get stronger with lifting weights, so do bones. A study shows that weight lifting is the best way to increases bone density and reduces the risks of having osteoporosis.
Strength training will not only give you stronger bones, but you will gain flexibility and better balance, which is significant for women in advance age. Moreover, women need to take calcium, vitamin D regularly, and other supplements to protect their bones.
Relieves Stress and Improves Your Mood
Exercise release endorphins. Endorphins are happy hormones that lessen your pain, elevate your mood, and help to fight depression. All kind of exercises like yoga, cardio, aerobics, or weight lifting all tends to have the same effect on your body that they release endorphins. So an increase in endorphins means a lesser amount of stress and anxiety.
Studies show that people who lift weights regularly tend to manage stress and anxiety in a better way. Moreover, older women who did resistance training showed improved memory and cognitive function. So next time you want to reduce stress, head to your gym.
Final Thoughts on Weightlifting for Women
Nowadays, more women are lifting weights as it makes them feel stronger, confident, and healthier. So if you haven’t used weights before, it’s time to reevaluate your fitness plan and throw in some serious iron into your routine.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.