Benefits Of Strength Training For Women

Benefits Of Strength

Training For Women

Introduction

Strength training is a type of exercise intended to help increase muscular strength to enable the body to perform daily tasks, prevent injury and improve overall health. Strength training is one of four types of exercise—in addition to flexibility, endurance and balance—and consists of exercises like push-ups, pull-ups and lifting weights.

“Strength training can consist of various techniques, including machine-based training, free weights, plyometrics and complex and functional training, such as high-intensity interval training (HIIT) and sprint interval training (SIT),” says Marc Matarazzo, M.D., a board-certified orthopedic surgeon specializing in sports medicine and related injuries at The Center for Bone and Joint Surgery of the Palm Beaches in Florida

How can I strength train safely?

If you’re new to strength training, it’s important that you don’t get injured. The best way to help you stay safe and injury-free is to attend a few classes or training sessions with an exercise professional. This could include a personal trainer or qualified fitness instructor.

This is so you can learn the correct form and technique for each exercise. Once you are confident and can practice the movements correctly you will be safer when working out from home, or alone in the gym.

Remember to also eat well and take rest days between your sessions. If you have any health concerns or worries about how suitable strength training is for you, speak to your doctor for advice.

 

Strengthen your joints:

As you get older, your joints are more likely to experience wear and tear. Sometimes this can cause pain and discomfort when moving. But, strength exercise can support the muscles around your joints, which helps to keep them stable and strong. Studies also show that regular strength training can reduce your risk of sports injuries.

Maintain a healthy weight:

Strength training can also help you to maintain a healthy weight. This type of exercise can improve the way your body processes excess sugar. It can help you to burn more calories when you’re resting too. This is because it can help you to build more lean muscle mass. And having more muscle increases your metabolic rate (the rate at which you burn energy

Improve your heart health:

it's not just cardiovascular exercise, such as running or aerobics, that can benefit your heart. Strength training is also good for your heart health. Some studies have shown that just one hour of weightlifting per week can reduce your risk of having a heart attack or stroke as you get older. This may be because strength training can help to reduce your blood pressure and might lower your risk of obesity too

Boost your physical performance:

This one is a bit of a no-brainer, but you can expect to see your overall the  athletic performance increase with a consistent strength training routine. Strength training not only builds muscular strength, power and endurance, but according to the American Cancer Society, it also helps to improve your balance, stability, posture, joint flexibility and mind-body connection

Improve your bone health:

As well as increased muscle strength, Harvard Health explains that multiple studies have shown how beneficial strength training can be for bone health. It can help to build bone, slow the decline of bone density and reduce your risk of osteoporosis as you age - which women are more likely to be affected by!

The stress put on your bones during strength training essentially activates bone-forming cells, leading to stronger, denser bones.

It’s health benefits such as these that make trainer Katie Martin such a fan of strength training.

“I focus on goals such as ageing gracefully without illness, maintaining healthy muscles and minimising my risk of arthritis and osteoporosis,” she says

Get a workout:

 If the gym feels intimidating at first, bring a friend, which can make exercise more fun and less scary. A buddy can also hold you accountable to your fitness goals

Strength Training Makes You Stronger and Fitter:

This benefit is the obvious one, but it shouldn’t be overlooked. “Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis,” Pire says — especially as we get older and naturally start to lose muscle.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training

Strength Training Helps Your Body Burn Calories Efficiently:

All exercise helps boost your metabolism (the rate your resting body burns calories throughout the day).

With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its more restful state (in terms of energy exerted). It’s a process called “excess post-exercise oxygen consumption,” according to the American Council on Exercise (ACE).

But when you do strength, weight, or resistance training, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re working, the more energy is demanded). So you can amplify this effect depending on the amount of energy you put into the workout. That means more calories burned during the workout, and more calories burned after the workout, too, while your body is recovering to a resting state

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