With all the juggling you do as a woman, being tough has become part of your DNA. So, strength training shouldn’t be too much out of your comfort zone. In fact, if it isn’t already heavily incorporated into your routine, it should be, because it has numerous benefits.
It can help you burn more fat
Women contain more body fat than men – it’s a fact. A regular strength-training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss. That’s because strength training helps build muscle, which is more metabolically active than fat tissue, meaning you may burn more calories even when resting/after exercise, a process commonly called “after-burn”.
It can help you gain strength without bulking up
It is a misconception that woman will develop bulging muscles if they work their muscles, and is a silly excuse to miss out on the many benefits of strength training. Researchers have actually found that unlike men, women typically don’t gain size from strength training because compared to men, women have 10- to 30-times less of the hormones that cause muscle hypertrophy (building). The only thing you will develop is muscle tone and definition. Yay for that!
It reduces the risk of injury
You can’t risk being off your feet with all that juggling you need to do! As functional ability is maintained or improved through this type of training, risk of injury significantly decreases:
- It increases bone strength, which can help reduce risk of fractures and bone related injuries
- It builds stronger muscles that can improve balance, strength and co-ordination to prevent you from falling or developing imbalances
- It also builds stronger connective tissues and increases joint stability, which acts as reinforcement for the joints and helps prevent injury
- It can also help to correct muscle imbalances when done correctly, thus reducing the risk of muscular-skeletal injuries.
It reduces the risk of chronic conditions
Strength training helps in the management of chronic conditions such as back pain, diabetes, heart disease, arthritis, obesity and more. Women naturally lose bone density as they age because of hormonal changes, which put them at increased risk for developing osteoporosis. Strength work slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis. Consult a doctor as to how a strength-training program may help you as it is important to carry out the correct type of program to benefit your condition.
It improves your mood
There’s no question that strength training has a ton of great physical benefits, but the mental benefits are just as important. Strength training releases endorphins during and after exercise, similar to a runner’s high, but much more fierce. This can go so far as to reduce depression: a Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Generally, strength training leads to more strength, power, and endurance, which equals more energy and happiness!