Weight Training – A Good Thing for Women Too

Most women associate physical training with activities that are mainly cardio-based, which increase your heart rate and blood flow, such as running, swimming, cycling, dancing, and aerobic classes that are often preferred as gym activities. Weight training is perceived as less attractive for women. Studies show that only 20% or even a smaller percentage of women train with weights. In general, women believe that weightlifting will make them appear bulky and masculine. On the contrary, researchers have found that, unlike men, women do not increase their body size if they perform this type of training. Weightlifting is one of the best physical activities that women can engage in, and studies have proven this. Below you will find some of the proven benefits of strength training for women and how you can start or improve your weightlifting routine.

Benefits of Weight Training for Women

Burns more calories and fat

Weight training builds muscle mass. As the muscle mass increases, the resting metabolism intensifies. A higher metabolism means you burn more calories over a longer period of time (up to 24 hours after weight training). The most important aspect to consider is that people who practice this type of training burn more calories from fat.

Improves mental health

Women tend to think of relaxation activities, such as yoga, to improve their mental well-being. Researchers have found that people who train with weights improve their overall well-being and reduce levels of anger, stress, anxiety, and depression. Training your muscles not only protects your mind but also gives you more confidence in your own abilities.

Helps strengthen bones

As women age, they lose bone mass. Weight training not only strengthens your muscles but also your bones by increasing bone density (including increasing bone density in the hips and spine), which reduces the risk of fractures and osteoporosis.

Aids in disease prevention

Weightlifting can improve cardiovascular health by improving your cholesterol levels, reducing blood pressure, and lowering the risk of stroke and heart attack. Weight training has also been found to reduce the risk of type 2 diabetes and cancer. This type of training helps you live longer.

Enhances cognitive function

In addition to strengthening your body, strong muscles also strengthen your mind. Studies have shown that resistance training improves cognitive function, including memory, reasoning, and attention span.

Reduces the risk of injury and pain

Weight training strengthens your joints, ligaments, and tendons, reducing the risk of unwanted injuries. Specifically, strengthening your back, shoulders, and core improves posture and can prevent lower back pain.

Improves sleep and increases energy levels

Women who regularly train with weights sleep better. Better sleep brings a multitude of other health benefits, including increased energy levels.

Makes you stronger

It’s no surprise that as your strength increases, daily tasks become easier and many other activities in life become more enjoyable.

How to Start and Improve Your Training Program

What do you need?

The main step is to choose a program. Once you’ve done that, you won’t want to stop, as you’ll soon start to see results, and that’s the best motivation.

It is recommended to start weight training (anaerobic) with the help of a professional trainer. Technique is essential to get the best results from each exercise performed. Just like with any other gym exercise, proper technique is crucial for safety.

Depending on your budget, you can start working with a few dumbbells at home or get a gym membership. Almost every gym has enough equipment for you to perform weightlifting exercises. Sometimes, the more cost-effective gyms are the best for this type of training (as they have free weights, which are the best for strength training), and cardio exercises can be done anywhere (e.g., running in the park).

General Suggestions

Here are a few general suggestions to keep in mind:

• KISS – “Keep it simple, sweetheart!” – Don’t try to do too much from the beginning.
• Resistance training is not truly resistance training if it’s too easy. If you can repeat an exercise more than 15 times with a certain weight, you need to increase the weight.
• Don’t forget to rest between resistance training sessions – never work the same muscle group two days in a row.
• Always combine resistance training with cardio exercises in a regular, planned, and complementary manner. For example, don’t do a weightlifting exercise on Monday and an intense stair-running exercise the next day.
• Once you establish a routine and know what you need to do, change it up. Consult a personal trainer or online resources, or purchase a DVD to ensure you’re performing the exercises correctly, improve your routine, and make your training program more interesting.

What to Do Specifically?

As mentioned above, the best approach is to start weight training with a personal trainer. Whether you have a trainer or not, you should begin with simple exercises to learn the basic movements safely. Many people start strength training using machines in the gym to learn the basic movements in a safe environment.

Next Steps

Now you have all the information you need to become “strong women” and start or improve your strength training routine. There are no excuses, and don’t forget, “no pain, no gain.”