Strength training offers a myriad of benefits for women, extending far beyond just building muscle. Engaging in regular strength training routines can enhance physical health and also boost mental well-being. It also plays a crucial role in reducing the risk of chronic diseases such as osteoporosis and heart disease. By integrating strength training into their fitness regimes, women can achieve a balanced, empowered, and healthier lifestyle.
Read on to know why women should lift, how much weight training they need, and how to get started.
Strength Training Benefits for Women
Here are six compelling reasons for women to lift weights.
Aids in Weight Loss
Studies conducted by Wayne Westcott, PhD, at the South Shore YMCA in Quincy, Massachusetts, showed that women who strength train regularly (at least 2-3 times a week) expect significant changes in just two months. On average, they gain nearly two pounds of muscle while losing 3.5 pounds of fat. As lean muscle mass increases, so does resting metabolism, allowing the body to burn more calories throughout the day.
Improves Balance and Coordination
Muscles serve as the foundation for all the movement, balance, and coordination in your body. Weight training enhances proprioception, which is how your body senses its position and movement. This improvement can help prevent falls and fractures in older adults by improving their ability to maintain balance and react to changes in their environment.
Improves Mood and Confidence
Strength training helps reduce depression because it triggers the release of mood-improving neurotransmitters like endorphins, dopamine, norepinephrine, and serotonin. Additionally, women who engage in strength training often feel more confident and capable, which are crucial factors in fighting depression.
Improves Bone Mineral Density
Weightlifting offers numerous proven benefits. For instance, a 2013 study revealed that full-body strength training can help pre-menopausal women maintain bone mineral density. Additionally, weightlifting helps regulate hormones more efficiently, leading to improved sleep, better overall health, more confidence, and better mood.
Lessens the Risk of Injuries
As women age, their muscle mass naturally starts to decline, leading to conditions like osteoporosis. However, weight lifting can slow down this by promoting muscle growth, burning body fat, and strengthening bones and joints. When done properly, weight lifting also lowers the risk of injury in the joints. A body strengthened through strength training is less likely to suffer injuries.
Reduces Back Pain and Arthritis
Strength training does more than just build muscle strength; it also strengthens connective tissues and enhances joint stability. Strengthening the gluteal muscles, in particular, can reduce or even eliminate low-back and knee pain. Moreover, weight training is beneficial for individuals with osteoarthritis, as it can strengthen joints and alleviate pain associated with the condition.
How Much Strength Training Should Women Do?
The Physical Activity Guidelines for Americans suggest women to do strength training exercises at least twice a week. Make sure to work on all the major muscle groups each time.
However, you can get even more benefits by adding more training days to your routine. Just make sure to rest for 24-48 hours before working the same muscle group again for better muscle recovery.
The guidelines also recommend getting at least 150 minutes of moderate cardio exercise, 75 minutes of vigorous exercise, or a combination of the two.
How To Get Started?
Where you should start with weight training depends on your experience and fitness level. If you’re new to strength training, it’s a good idea to seek guidance from a personal trainer to learn the proper form, which is crucial for preventing injuries.
Once you learn the basics, you can start a regular weight training routine using your body weight, weights, or both. Start with a short and simple strength-training plan that targets all major muscle groups, and do it twice a week on non-consecutive days.
Aim for one set of 6-8 reps of several compound exercises, such as squats, deadlifts, bench presses or push-ups, rows, and shoulder presses, that target each muscle group. This will help you build a strong foundation and gradually progress week by week.
When you start seeing improvements after about six weeks of consistent strength training, it’s time to change your routine to make it more difficult. Try modifying weights or reps, choosing different exercises, or changing the order of your routine. Making one change at a time can make a difference, but experimenting with more can lead to better results.
After about six weeks of consistent strength training, when you start seeing improvements, it’s time to change your routine to make it more difficult. Try modifying weights or reps, choosing different exercises, or changing the order of your routine. Making one change at a time can make a difference, but experimenting with more can lead to better results.
Conclusion
It’s never too late to start weight training for women. Women in their 70s and 80s have built significant strength through weight training. Studies show that through strength training, improvements are possible at any age.
Weightlifting offers a powerful means of improving overall health. It builds muscle strength and bone density, boosts metabolism, and enhances functional fitness. It also serves as a potent confidence booster and a tool for challenging stereotypes, empowering women to embrace their strength in all its forms.
However, it is always recommended that complete beginners seek guidance from a personal trainer to learn about the correct forms and prevent injuries.
Interested to learn more about women’s health and wellness?
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References
Westcott WL, Winett RA, Annesi JJ, Wojcik JR, Anderson ES, Madden PJ. Prescribing physical activity: Applying the ACSM protocols for exercise type, intensity, and duration across 3 training frequencies. Physician Sportsmed. 2009;37(2):51-58. doi:10.3810/psm.2009.06.1709.
Šarabon, Nejc, and Žiga Kozinc. “Effects of resistance exercise on balance ability: Systematic review and meta-analysis of randomized controlled trials.” Life 10.11 (2020): 284.
Kelley, George A., Kristi S. Kelley, and Wendy M. Kohrt. “Exercise and bone mineral density in premenopausal women: a meta-analysis of randomized controlled trials.” International journal of endocrinology 2013 (2013).
Basso JC, Suzuki WA. The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Brain Plast. 2017;2(2):127-152. doi:10.3233/BPL-160040
Seguin RA, Eldridge G, Lynch W, Paul LC. Strength training improves body image and physical activity behaviors among midlife and older rural women. J Ext. 2013;51(4):4FEA2.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd edition. 2018.
Borde R, Hortobágyi T, Granacher U. Dose–response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Med. 2015;45(12):1693-1720. doi:10.1007/s40279-015-0385-9
