If your workouts consist of high energy and yoga classes and you have not seen the results you have aimed for, you should look at weight training. You might have heard that weight training can make women look bulky from building muscle, that it’s dangerous and even muscle turning into fat if you stop. None of it is true.
Actually, NHS recommends to stay healthy, adults should take part in 2 kinds of physical activity every week, aerobic exercise and weight training. Weight lifting carries so many benefits that’ll lead to being healthy, strong, and lean. You can be surprised by many exercises involving weight training that’ll help you reach those objectives far sooner than focusing on cardio exercise. We have enlisted some benefits of weight training for women in this article.
Weight Training Supports Weight Loss and Weight Management
One of the perks of building muscle with weight training? Lifting weights helps you to burn calories or stored energy further effectively. Or weight training is a surefire way to raise your lean muscle mass, which in turn, helps your body burn off more of the fuel you consume from food daily instead of store it as excess energy in the form of fat cells. This kind of energy optimization is essential if learning how to lose fat and gaining muscle at the same time is one of your fitness goals.
Enhance your mood and reduce stress
Doing exercise will release endorphins in your body that will prevent pain, improve mood, and fight depression. Women whom strength train report feeling further confident and capable as a result of their training.
Reduce the risk of injury, arthritis, and back pain
Weight training never strengthens muscles but increases bone density. This decreases the risk of fractures and broken bones. It builds strong connective tissues and increases joint stability which, as a result, helps prevent injury. Weight lighting can increase spinal bone density and make a stronger and healthier spine. This, coupled with an adequate amount of dietary calcium, can be a women’s greatest defence against osteoporosis. It may help with correcting bad posture, building a strong back and core that will help prevent any lower back pain.
Protects Bone Health
Among its other benefits, weight training may help you maintain stronger, healthier bones, which becomes more important as you get older. Weight training supports bone density, so it can help lower your risk of osteoporosis. Osteoporosis, which is common in older women, happens when bones become porous or weak, and more prone to breaking. For this reason, why health experts are recommending women's weight training in the menopausal stage. Estrogen decreases as women go through menopause, and low estrogen levels lead to a much high incidence of osteoporosis.
Improve your athletic performance
Having a strong body can help with other sports by improving endurance, power, speed, and agility. Weight training will help the body adapt to situations it’ll face during sport and also, through daily life. Think about developing a training program that incorporates both aerobic exercise or weight training.
Decrease the risk of heart disease or diabetes
Weight training can help for improving cardiovascular health by lower bad cholesterol and increasing better cholesterol, as well as in turn this will help to low blood pressure. Using weight training as part of your routine will improve the way the body procedures sugar, which can decrease the risk of diabetes.
Gain strength without the bulk
It is a common misunderstanding that women if do strength training then they can become bulky. However, it is a myth. Actually, women are more probably to lose inches as a result of weight training, never gain them. Weight training never sheds inches where you do not need them; it lets you build in places where you do. Genetics is not a factor in your body’s appearance. You can actually control your appearance by doing regular resistance training. It can help you slim down, tone up, as well as create curves in places that you have not had curves before.
Weight training helps you burn extra calories and speed up your metabolism, which means you lose extra weight. Your metabolism is the rate at which your body procedures food for energy. When your strength train, your metabolism goes through the roof.
Actually, a study discovered that regular weight training may increase your RMR (Resting Metabolic Rate) by about 5 percent. This means your body burns extra calories throughout the day even while you are not working out. If you have higher RMR, then your fat will burn faster, and your weight loss will be also fast.
Additionally, to weight training and a nutritious diet, drinking green tea or ice water daily is best for boosting your metabolism through the day making way for optimal fat loss.
Decrease chances of osteoporosis
Regular weight training produces several physical results that are appealing, but it plays a large role in improving overall health. A study found that resistance training is a great way to increases bone density, reducing risks of osteoporosis. Thin, postmenopausal women have a higher risk of developing osteoporosis, so it is important to integrate weight training into workout programs. Furthermore, regular intake of calcium, vitamin D, as well as other micronutrients play an important role in building up and protecting your bones.
Reduce the risk of heart disease
Resistance training plays a role in fighting against many heart disease and other cardiovascular problems. According to United States News Health, weight training plays a big role in improving heart health and decreasing the risk of heart disease.
Weight training frequently gets overlooked for its importance in improving cardiovascular health, but it is a valuable addition to reduce heart disease’s risks. This’s because of the lowered blood pressure, low cholesterol and triglyceride levels, good sleep, as well as lessened fat around the heart that are results of regular weight training.
The American Heart Association recommends resistance training a minimum of twice a week to strengthen your heart and fight against many heart-related health issues. They even recommend moderate weight training after a heart attack for protecting your heart from future risk.
However, consult the doctor before you will do so. Weight training for women has so various benefits that are officially never for the boys anymore. Women who practice regular resistance training can attest to the great benefits that accompany their mind, body, and overall health.
Weight training is the best for low-impact cardio exercise
While it is harder to build muscle through aerobic exercise, weight training is one of the great, low-effect cardio workouts. The key is to concentrate your workouts on compound movements, which include more than one joint and muscle group and not to rest for long in between exercises. Combine 4-5 compound movements and perform them with small rest and you will get your heart rate going and reap all the aerobic benefits without conventional methods such as running.
Tones the Body
Lifting weights can help you get a toned or sleek body, and getting toned means building that lean muscle mass. American scientists discovered that by doing a mixed workout, which involves cardio and weight training, participants in the experiment were capable of burn extra fat and build lean muscle mass.
When you build lean muscle mass, no matter what your body shape is, you’ll look amazing and fit. For instance, Jennifer Lopez, who is the Queen of Curves, mixes cardio as well as weight training in her workout routine. And hence, she has the right amount of fat and muscle as per her body type, age and shape.
It is one of the great benefits of lifting weights for women. No workout may give you curves like weight training. Since lifting weights may help you build lean muscle mass, you can shed fat and add toned curves to certain places of your body. Utilize dumbbells, barbells, resistance bands, and body weight. By doing full-body weight training, you’ll get the right number of curves in the right place.
Reduces the Risk of Muscle Loss
Your body begins losing muscle mass right after you hit 30 years of age. When it will happen, then your skin will become loose, and the chest sags buttocks, shoulders, belly, chin, and arms. Until you begin taking the precautions right from your late 20s, you’ll be carrying a lot of unwanted baggage. And the way you can prevent it is by lifting weights.
A report published in Science every day showed, muscle loss was greater in people who only did cardio, but those who mixed cardio or weight training burned extra fat and were able to prevent muscle loss.
Your metabolism will slow down as you age. And as a result, you’ll gain weight and find it hard to lose the excess pounds. And to revert and prevent that, lifting weights is highly suggested.
Because there is a direct relation between your metabolism or muscle mass. Your muscles contain mitochondria, which convert glucose to energy. With muscle loss, many mitochondria will reduce, resulting in slowed down metabolism. Since weight training builds lean muscle mass and prevents age-related muscle loss, lots of mitochondria in the cells will not decrease. Or your metabolism will remain unique.
Decreases the Risk of Diabetes
Diabetes is one of those diseases that has crippled everybody, irrespective of their age. And guess what may protect you from this fatal disease and going on a boring, restrictive diet for the rest of your life? Yup! Weight training. A team of scientists led by Dr. José D. Botezelli did an experiment on contestants on a high-fructose diet. They discovered that those who involved weight training in their workout regimen showed great glucose tolerance, increased insulin sensitivity, reduced inflammation, and improved lipid profile.
Improves Muscle Strength and Power
Your muscle strength and muscle power are improved when you lift weights and strength train. Scientists at the University of North Carolina at Greensboro discovered that old women improved their muscle capacity and strength by doing resistance training and weight training. In a study that was done by Brazilian scientists, 3 days in a week weight training aided the participants to lose fat as well as improve functional performance.
An Effective Energy Booster
When you lift weights at the gym and house, you’ll notice a big difference in your energy levels throughout the day. And that is because each fiber of your muscles will awaken and work efficiently to utilize the food in the form of energy. This helps you shed fat and decreases inflammation in your body, which will help you lose weight and feel light and agile.
Improves Sleep Quality
After spending so much time at the gym working on your body, obviously, you’ll sleep like a baby. Or while you sleep, your muscles will rebuild or rejuvenate themselves. American scientists have reported that old men and women, who have difficulty falling asleep, reported good sleep after weight training. So, if you tend to sleep late and wake up late, you have got to lift weights.
Lifting weights can help improve muscle flexibility. And that is because the repeated stretching as well as contracting motion never helps build strong muscles and bones but improves flexibility. So, target many body parts with weight training along with other stretching exercises to maximize the advantages of lifting weights.
Enhances Sports Fitness
Sports fitness depends on muscle or bone strength, muscle power, endurance capacity, and rapid reflex. If you’re aiming to become fit in a certain sport, you do weight training along with cardio for improving your performance. Lifting weights has a positive effect on your heart health and connective tissues and will help improve your muscle power, stamina, and reflex.