Weightlifting is becoming increasingly popular among women and for good reason. Strength training is one of the best ways to lose weight, tone, and get in better overall shape and health. Strength training is an important part of a balanced fitness routine and healthy lifestyle and is ideal for women of all ages and fitness levels.
It’s common for women to begin a weight-lifting program for aesthetic purposes. They are often looking to achieve a leaner or more toned shape or to lose weight. While both of these things can occur, here are 5 additional reasons to consider lifting weights as a woman.
Most adults experience some form of daily pain. Whether it’s achy joints, or chronic neck, back, knee, or shoulder pain most people experience some discomfort or pain from time to time. These types of pain are often attributed to movement panics being done incorrectly on a regular basis.
Strength training, when done properly, can help target these underactive muscle groups, while improving overall movement patterns. This leads to a significant decrease in musculoskeletal pain.
Many women suffer from poor body image or at least have some things they would like to change when they look in the mirror. Women often feel pressure to conform to the body images they see online or on social media, or feel they need to drop a few pounds.
Strength training not only can help you lose weight, but it will also help to improve your overall body shape. As a bonus, even if you don’t drop pounds or inches, you will feel better about your stronger, more powerful body and experience a boost in confidence.
Most of an individual’s total daily energy expenditure (TDEE) comes from resting metabolic rate which is responsible for 60 to 70 percent of your TDEE. A person’s lean body mass comprised of muscle, bones, connective tissue, and body water substantially affects overall RMR and your overall metabolic rate since muscle is highly metabolically active. You can calculate your TDEE here
Heart disease is the number one killer of women in the United States, and diabetes is a common issue among women as well. Both of these health issues are associated with metabolic dysfunction and inflammation in the body.
The good news is that strength training can help improve insulin sensitivity, reduce metabolic dysfunctions, and reduce inflammatory markers in the body. Research indicates that those who regularly strength-train see a 40-70% decrease in their risk for cardiovascular disease.
1 in 3 women will experience an osteoporosis fracture at some point in their life. Osteoporosis is the most common bone disease and is caused by decreased bone mass and overall weakened bones putting the person at risk of fractures and even immobility. Bone is a dynamic tissue that is constantly being broken down and replaced in the body. Some stress must be put on the body for this to occur, and resistance training is the best way to put the correct amount of stress on bone tissue. Over the long run, this will help you maintain strong, healthy bones.
The answer to the question depends on your goals, movement patterns, and how experienced you are with strength training. Most women can maintain basic health by doing just two sessions per week with 8-12 repetitions of 8-10 exercises targeting major muscle groups. However, a more comprehensive strength-training program should include a flexibility component as well.