We mostly heard a myth that weight training or weight lifting makes women look bulkier and masculine. However, resistance training is the right way to maintain a healthy fat and mass ratio in the body. Therefore, fitness experts highly recommend weight lifting for weight loss female plans. Most women only follow cardio workouts, yoga, and diet to promote healthy weight loss, but strength training can support long-term wellness. If you have heard about the same side effects of weight lifting for females, you should read this article for broadening your knowledge about weight lifting for female beginners.
Without further ado, let’s dive into the benefits of weight lifting for women.
1. Increase bone density:
Women mostly get a decline in bone density when they aged, especially after menopause. Therefore, aged women face joint pain, osteoporosis, and arthritis issues. However, weight training helps increase bone density to reduce the chance of osteoporosis with aging. These workouts put subtle stress on the bones and joints that make bone stronger. Cardio exercises are indeed important for heart health and weight loss, but strength training also improves its effects on bones.
2. Improve energy:
Cardio exercises cause a surge of endorphins in the body that promotes energy and mood. However, the extensive cardio workout exhausts the body by depleting the stored energy. On the other hand, weight training does not use much energy even if you exercise for 30 to 60 minutes. So, you will have more energy to perform well throughout the day.
3. Promote healthy weight loss:
Most people believe that weight lifting for women does not stimulate weight loss because it only focuses on mass gain. However, the truth is the opposite. Similar to cardio training, weight training also burns calories for fat loss. If you are on a calorie deficit diet, you will find amazing weight loss results by simply doing strength training. According to experts, it also promotes excess post-oxygen consumption that mostly results after continuous calorie burning. Therefore, it is a healthy and reliable exercise to build body endurance while losing weight.
4. Gain muscle mass:
Muscles mass is important for healthy and robust movement, so it is essential to maintain muscles mass to improve your body endurance and body motion. Resistance training is the right east to gain and maintain the muscle mass that helps in the daily functions of the body. However, many women believe that it will make them look masculine and bulky but it won’t. The mass gain simply improves the body composition to enhance the range of motion while preventing injuries. Moreover, healthy muscle mass makes you feel strong and powerful in your every action.
5. Improve sleep quality:
According to various studies, strength training promotes uninterrupted and better sleep by aligning the overall wellness through strength exercises. Women need better sleep a lot to maintain their health, energy, mood, and stamina, especially as they age.
6. Lower risk of back pain and injury:
Weight training is not only beneficial for fat loss but also helps strengthen muscles and connective tissues of the body. Therefore, it reinforces the joints, muscles, and bone to prevent pain and injury. It also increases joint stability to make your body more robust and endurant for a wide range of motion. According to fitness experts and trainers, women can do strength training of gluteal muscles to eliminate lower back pain and knee pain. Moreover, joint strengthening benefit makes it beneficial for preventing osteoarthritis.
7. Reduce the risk of various diseases:
Weight-bearing exercises can benefit the overall health in various ways, such as lowering bad cholesterol and elevating good cholesterol to improve cardiovascular health. Moreover, these exercises also lower and control blood pressure to make the heart function better. In addition to cardiovascular benefits, regular strength training also improves spinal bone mineral density to enhance the core strength of the body. It also reinforces bone modeling to avoid osteoporosis in women. Lastly, resistance training can also improve the process of sugar metabolism which help reduce the risk of diabetes. As diabetes is a common disease in all genders, everyone needs to add light to moderate strength training exercises to prevent diabetes risk. In addition to these health benefits, it also helps prevent obesity, which is the reason for many health conditions.
8. Improve mood and boost self-esteem:
Weight lifting and even general exercises produce mood-improving neurotransmitters, i.e., dopamine, serotonin, endorphins, and norepinephrine. Therefore, you can feel relieved from depression and stress by doing exercise daily. Moreover, when women feel strong from the inside, they will feel more confident in doing chores. The feeling of self-reliance makes the women independent in any physical task which seems dark and tough for a delicate woman.
9. Increase the functional strength:
Women need to have energy and strength to get through the exhausting day. Whether you are a working woman, mother, or housewife, you need to have enough functional strength to accomplish every task easily. As strength training helps strengthen core areas of the body, such as the lower back, shoulder, arms, legs, etc. women will feel stronger to carry things without any fatigue and pain.
10. Enhance Athletic Ability:
If you need athletic stamina and energy, you should incorporate strength training into your daily workout routine. Weight-bearing exercises improve athletic performance by elevating the driving power of the body. It makes the body robust, resilient, and durable enough to let you perform well with less fatigue. It also promotes joints stability and muscle strength, so it ultimately reduces the risk of injury during exhaustive sport or any adventurous activity.
Hope! You have understood the importance of weight lifting for women. Do not skip it by listening to some myths. Hire a trainer to do the weight training in the correct way and get all of its benefits for a better lifestyle and better wellbeing. Remember to avoid lifting weight without the guidance of a trainer because the wrong posture can cause bone, joint, or muscle injury.
