Why Weight Training Is Important for Women
The days of thinking that weight training is only for men are long gone. Seeing women in the weight training section of the gym is becoming more and more common and there is a reason why. A very good reason I should add.
Weight training is great for the metabolism, hormonal regulation and blood sugar control. It is energizing and aids in an increased mood and vigour for life.
Is there a certain age to encourage weight training? No. Weight training is great for all ages, but the benefits become even greater for woman over 30.
Once you’re in your 30s your metabolic rate naturally starts to slow down. Building muscle through weight training can increase the metabolism.
Women who weight train enjoy a long list of health benefits. They also feel more confident and capable as a result of their training.
Weight training is especially encouraged for woman experiencing hormonal irregularities; suffer with PCOS, osteoporosis, blood sugar problems, insulin resistance, mood disorders, fibromyalgia, diabetes, metabolic syndrome and more.
Following is a list of benefits to encourage you to start weight training.
- Fat burning effect
With regular weight training your muscles will start to get stronger. As your lean muscle mass increases your body automatically becomes more efficient at burning fat. For every kilogram of muscle you gain, your body burns up to 50 more calories to maintain it. Having more muscle on your frame makes you look youthful and slim.
- Faster metabolism
Weight training naturally speeds up your metabolism. The more muscle mass you have the more efficient your metabolism becomes. Resistance training creates an “after-burn” effect which means that your body will continue to burn calories long after you finish working out.
- Increased strength
Resistance training using weights will help your body to get stronger and subsequently be less susceptible to injury. Your activities of daily living will become much easier to do. It is empowering for a woman to feel capable and strong.
- Stronger bones
Once women are in their 30s the body’s bone mass gradually starts to decline, this is natural and part of the aging process. This unfortunately increases the risk of developing osteoporosis. The good news is that weight training builds bone density. A consistent weight training routine of 2-3 times a week will help build and strengthen your bones.
- Healthy Blood Sugar Levels
Weight training can improve the way your body processes sugar (glucose). Studies found that this results in an increase of glucose utilisation in the body by as much as 23% in four months. This will reduce the risk of developing diabetes. Those who already experience blood sugar irregularities will benefit as well by gaining more control of their blood sugar levels.
- Improves Heart Health
Weight training strengthens your heart too. People who do 30 minutes of weight training a week reduce their risk of developing heart disease. This is because lifting weights increases your good (HDL) cholesterol and decreases your bad (LDL) cholesterol. It also lowers your blood pressure. So those with Hypertension will also benefit.
- Reduce Injuries
Weight training helps to improve joint stability and builds stronger ligaments and tendons. Maintaining proper form and training safely can help to decrease the likelihood of injuries in your daily life.
- Improved Mood
It’s a well-known fact that cardio and low-impact exercises such as yoga help to improve your mood by releasing endorphins. The good news is that weight training has the same effect.
- Boost your energy
Once you start weight training you will notice a huge difference in your energy levels throughout the day. That’s because strength training taps into every muscle in your body which then effectively utilises food, transforming it into energy. This will help you shed the fat and reduces inflammation in your body, which will help you lose weight.
I hope this encourages you to change things up and add some resistance training in to your regime.