Strength training is an exercise form that improves muscular strength and endurance. While it is quite popular, a lot of women don’t take to it because they believe that it will make them excessively bulky. They forget to see that strength training improves their health a great deal and helps them achieve weight management goals, if any. It also functions as an antiaging mechanism.
Here are 9 reasons why women should absolutely strength train.
9 Ways Strength Training Benefits Women
1. May Improve Cognition
A study was conducted on a group of elderly people between the ages of 60 and 85 who performed strength training workouts regularly. It was observed that the strength gains led to improved cognitive function.1 However, further research is needed to confirm these findings. Strength training at least twice a week is recommended for maximum benefit.
2. Makes Bones Stronger
If you’re a woman who’s a couple of decades from your 60s, start strength training for improved bone health. It reduces your chances of fractures and osteoporosis and hence corrective surgery. High-intensity strength training has been found to be particularly effective in improving bone mineral density, resulting a lower risk of osteoporosis, in postmenopausal women.2
3. May Cut Down Possibility Of Early Death
Strength training may reduce the likelihood of an early death in those who engage in it regularly over a long period of time. Those who strength train are said to be 46% less likely to die early than those who don’t; strength training helps you stay active, improving your stamina and balance.
4. May Aid In Lifting Your Breasts
Regular strength training could be great for giving your breasts the boost they need. It is said to build the muscles behind your breast tissue, naturally lifting them.
5. Improves Performance
While a lot of women work out to get into shape, strength training doesn’t have to be about that. It’s called “strength” training for a reason. Progressive strength training will help you get stronger and healthier. You could also make modifications in your routine every time to work out to improve your performance. However, remember not to push yourself more than you need to right from the start because this could cause injuries.
6. Makes You Better At Everyday Physical Activities
Carrying things around gets so much easier when you start strength training. While you might have been out of breath while lifting extremely heavy things earlier, straining your back and shoulders, strength training could make life easier for you. However, don’t strain yourself if you already have injuries that might be aggravated by lifting heavy objects.
7. Increases Confidence
Women who progressively strength train gain not just strength but also loads of confidence. They start believing in themselves and are able to do things that they found difficult earlier. Strength training is also said to increase mental strength to an extent that women are more courageous even in the most adverse situations.
8. Helps You Sleep Better
Regular strength training has been found to enhance sleep quality. The muscle strengthening workouts aid in helping the body get used to a certain bedtime, helping women sleep better. Some people, however, may not be able to fall asleep soon if they work out just before their bedtime. So, it’s a good idea to work out a few hours before.
9. Doesn’t Discriminate
While the way you train may differ, the best part about strength training is that you can do it irrespective of how old you are. Before you start, discuss with your gym trainer and figure out what exercises you can do and how much you can push yourself. It’s also a good idea to consult with your doctor before you take it on in full swing – especially if you’ve been physically inactive for a while.
Start strength training today, and enjoy its amazing benefits!
|↑1||Ozkaya, Gül Y., Hülya Aydin, Füsun N. Toraman, Ferah Kizilay, Ozgür Ozdemir, and Vedat Cetinkaya. “Effect of strength and endurance training on cognition in older people.” Journal of Sports Science and Medicine 4, no. 3 (2005): 300-13.|
|↑2||Nelson, Miriam E., Maria A. Fiatarone, Christina M. Morganti, Isaiah Trice, Robert A. Greenberg, and William J. Evans. “Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures: a randomized controlled trial.” Jama 272, no. 24 (1994): 1909-1914.|