SERIES 3 - || WELLNESS SERIES BENEFITS OF WEIGHT TRAINING

BENEFITS OF WEIGHT TRAINING

Let’s have a real chat about the excellent benefits of weight training for women—because way too many women are afraid of lifting weights! You may have heard that weight training can make women look bulky from building muscle, that it is dangerous or even muscle turning into fat if you stop. None of that is true. 

So, it’s about time we look into some of the physical and mental benefits that can be achieved through strength training…

1.     Improved body composition

Unlike men, women typically don’t gain size from strength training. This is due to levels of testosterone women have compared to men. Typically, young women have around 10% of the testosterone of men. Because of this, women will develop muscle tone and definition without the size.

2.     Improved strength

Strength training helps you become stronger. Gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids. Additionally it helps improve athletic performance in sports that require speed, power, and strength, and it may even support endurance athletes by preserving lean muscle mass.

3.     More effective fat loss

When lifting weights, you build lean muscle. The more muscle you have, the quicker your metabolism will work. This means that weight training will help to boost your metabolism, and in turn, burn more calories, meaning a reduction in body fat and improve weight loss. For each pound of muscle you gain, you’ll burn 30 to 50 more calories per day!

4.     Improves your athletic performance

Having a stronger body can also help with other sports by improving power, speed, agility and endurance. Weight training will help the body adapt to situations it will face during sport and also, throughout everyday life. Think about developing a training program that incorporates both aerobic exercise and strength training.

5.     Reduces risk of chronic disease

Weight training can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and in turn this will help to lower blood pressure. Using weight training as part of your routine will also improve the way the body processes sugar, which may reduce the risk of diabetes.

6.    Increases your sense of well-being and self confidence

Exercise releases endorphins which improve your mood, prevent pain, and fight depression. Women who strength train commonly report feeling more confident and capable as a result of their training.  

7.     Decreased risk of injury and pain management

Weight training also increases strength in connective tissues and joints. Strong joints, ligaments, and tendons are important to prevent injury and can also help to relieve pain. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, and can even improve sports performance.

8. Increased bone density and lowers the risk of osteoporosis

You might know that the 206 bones in your body need calcium and vitamin D to keep them strong, but did you know about the importance of weight-bearing exercise for your bones.

Looking after your bones by regularly engaging in muscle strengthening activities that become more challenging over time.

 Sarah Xx