5 Benefits Of Strength Training For Women

Strength training can involve a range of activities including weightlifting, using resistance bands, pilates, or bodyweight exercises such as squats, push-ups and planks. They form a key component of any well-rounded fitness programme.

However, some women will often avoid or only do the bare minimum of strength training for fear that it will make them look bulky. This is a misconception. Women who resistance train create a lean and toned body shape, not a big, bulky, or overly muscular one.

Getting bulky as a woman would require the pursuit of getting bulky. It would require a copious amount of calories consumed daily to more effectively fuel muscle growth and put you in an anabolic state. Women who look bulky have not accidentally woke up that way after lifting a few weights the day before. They’ve spent many years striving to get as muscular as possible – it’s what they want. If that’s not what you want, then it’s not something you need to worry about. When you lift weights, you’re likely going to do so with the goal of increasing strength, losing weight, and creating a more toned physique. Thus, you’re likely to be at maintenance calories or even deficit calories, so gaining loads of mass will not be happening. And even if you did want to get jacked, it wouldn’t be easy due to women's natural testosterone levels. Men can achieve extra muscle mass more easily because they have more testosterone. Here are some of the reasons why women can really benefit from strength training.

It helps to maintain strong bones and muscles

Everyone begins to gradually lose muscle mass and bone density as we get older and loss of bone density increases the risk of osteoporosis and fractures. Regular strength exercise will help to mitigate these risks by keeping the muscles and bones strong. 

It boosts the metabolism 

Strength training helps to build lean muscle mass, which has the effect of raising the metabolism. This is because the body not only burns more calories when you are working out, but also continues to do so for hours afterwards. Therefore strength training is an effective way to manage weight loss.

It lowers the blood pressure

High blood pressure can lead to a range of serious health problems, and one of the best ways to manage blood pressure is to exercise regularly. Strength training is effective for managing blood pressure if a consistent routine is maintained. 

It strengthens the joints

Strength training helps to keep the muscles that support the joints in good condition, so that they remain strong and help to protect against everyday wear and tear. Getting older can increase the risk of joint pain, particularly in the knees, and this can cause discomfort when walking and taking part in aerobic activities. 

Regular strength training can help to minimise the risk of joint problems and injuries. 

Inner confidence

There are also mental benefits to strength training. All forms of exercise can help to boost our mood by releasing ‘feel-good’ hormones such as endorphins and dopamine. It can also lessen muscle stiffness and pain and improve posture and balance, which makes you feel better in everyday life.

Strength exercises, in particular, can be empowering for women, helping them to reach their full potential and feel more self-confident about what they are capable of achieving. 

What is the best way to start strength training?

If you have never done this type of training before, it may be best to sign up with an online personal trainer. This will ensure you are using the correct techniques and will be getting the most out of your training.