Why Should You Strength Train?
I know there are still women who are fearful of strength training. I have good news.
There is NO reason to be fearful of strength train.
For many years, lifting weights was seen as a male-dominated activity, and women were often encouraged to focus on cardio and other forms of exercise instead. However, in recent years, the benefits of strength training for women have become more widely recognized.
Although there was (and still is) a myth perpetuated almost everywhere. Women who lift weights, are never going to look like Arnold Schwarzenegger.
The fact is women do not have the capabilities to build the muscle mass necessary to bulk to that size.
Heck, men have a hard enough time trying to gain that amount of muscle mass!
If you see a man or women built to that size, trust me, they have put in an extreme amount of time, effort, and sweat equity to be that size!
Women naturally have a higher amount of fat then men.
A lean women is considered 18-22%
While a lean man is considered 8-12%
Women require about 10-13% essential fat on their bodies, while men only need 2-5% fat.
So why should you strength train?
To begin I’ll explain what strength training is. Strength training involves using weights with progressive overload in order to build muscle.
The more muscle you have, the more calories you burn in a day doing what you regularly do!
So more muscle = more calories burned = weight loss
Strength training improves your ligaments, joints, bone density, and of course muscles. This in turn decreases your pain.
Lifting weights helps combat anxiety and depression, while boosting your confidence.
Weight lifting improves your functional strength which helps you carry your groceries, pick up your kids, and reduces the chance on injury.
Strength training improves your agility, balance and coordination
Regularly lifting weights helps maintain your blood sugar levels while improving HDL (good cholesterol) and lowering LDL (bad cholesterol)
It also reduces the risk of heart disease, arthritis, osteoporosis, strokes, diabetes, and dementia.
Lifting weights also increases your bone density which is important because women generally have thinner, smaller bones then men. We also start to lose bone density above the age of 50.
Tips On How To Start Strength Training
So, how can women get started with strength training? Here are some tips:
- Start with a Plan: Before starting any new exercise program, it’s important to have a plan in place. Consider working with a personal trainer or fitness professional to create a personalized strength training program that fits your goals and fitness level.
- Start Slow and Gradually Increase Intensity: It’s important to start slowly and gradually increase the intensity of your strength training workouts over time. This can help reduce the risk of injury and ensure that you’re making progress safely and effectively.
- Focus on Proper Form: When lifting weights, it’s important to focus on proper form to avoid injury and maximize the benefits of each exercise. Consider working with a trainer or watching instructional videos to ensure that you’re using proper form.
- Mix it Up: To prevent boredom and ensure that you’re getting a well-rounded workout, consider mixing up your strength training routine with different exercises, weights, and rep ranges.
Considering all the facts above women should lift weights to reap the numerous benefits of strength training, including increased strength and muscle tone, improved metabolism, reduced risk of osteoporosis, increased confidence and body image, and improved mental health. By following a safe and effective strength training program, women can improve their overall health and fitness and feel empowered and confident in their bodies.
Your Coach Chantal Alexis – Simplifying fitness to get to your best you!