Are you aware of the positive effects of weight training for women? Sometimes stepping foot inside a gym can be daunting, especially as a female. The atmosphere can be intimidating and the weights and resistance area seems like it’s something for only season’s pros, men and those who seriously know what they’re doing. The truth is, they aren’t all pros they are just aware of the benefits and plentiful advantages of this particular method of training. It’s time to conquer this fear and venture into the weights and resistance area because ladies, there are so many benefits and rewards to be earned by incorporating resistance training into your routine.
Let’s take a look at why you should start weight lifting and some of the incredible benefits and effects. Here it goes…
1. Weight lifting obliterates body fat
Weight training puts your muscles under tension, breaking the fibres and then your body needs to work at repairing and rebuilding these fibres stronger. As your amount of lean muscle increases so does your metabolism too. This is because your body has to work harder and overtime to repair its muscular system and nervous system. Because weight lifting boosts your metabolism this means that you will continue to burn more calories over a 24-48 hour period. The average woman who can dedicate two to three times a week for strength training sessions for two months will gain almost two pounds of muscle and will lose 3.5 pounds of fat. For each pound of muscle you gain, you’ll burn 35 to 50 more calories per day to the repair process really does help you in all areas – a toned physique and less body fat! This can really add up over the long term, all that extra muscle you gain during the year will cost your body in its fat stores to make it, it’s a win-win situation. Combine it with the right meal plan to lose fat and gain muscle and you will double results!
2. Lean muscle tone
Effective weight training will add to your already beautiful female curves. Weight training will enhance your good parts and improve the parts you feel insecure about. Weight training will sculpt your muscles giving you tone and definition, but don’t worry it won’t make you ‘huge’ or ‘massive’. Getting bulky and huge like a man is a huge misconception that puts off so many women from picking up a weight. The science behind the building of large chunky muscles is to do with growth hormone and testosterone, both of which men have in abundance and women have in minimal amounts. Scientifically, ladies it’s impossible to reach the same levels as men do in regards to muscle growth and the natural process of muscle building is a lengthy one. What’s more is that resistance training is fun. There’s no end to the amount of workouts you can complete in a resistance training session. You can work on any area you like such as sculpting your glutes, toning your arms and there’s always more than one way of doing it. Cardio can be very dull sometimes whereas weight training always offers you something different.
3. Stronger bones
As well as the obvious benefit of weight training effectively strengthening your muscles, it also strengthens your bones. This is a profound benefit because regular weight training actually increases your bone density, which can help to reduce the risk of you obtaining fractures and broken bones. Weight training can help to reduce the risk of osteoporosis meaning you can enjoy better mobility and a wider range of motion for a longer period of your life.
4. Enhances mood and reduces stress
Do you have a stressful job and work life? Or maybe your family life is giving you little time for yourself to wind down. Stress has incredible negative consequences. The good news is that a good weight lifting session can actually relieve you and enhance your mood significantly – it’s a real brain booster as well as a body booster. Exercise and weight training particularly, releases endorphins into your system. Endorphins are the ‘feel good’ neurotransmitters that prevent pain, improve mood, and fight depression. Not to mention an increase in endorphins naturally reduces your stresses and anxiety. The endorphin release from your weight training will also stimulate your mind, improving your alertness and boosting your energy levels. This means that you can benefit from a weight lifting session early before work to give your brain a good boost of endorphins and oxygen rich blood. Weight training can also help you combat a bad day of stress, wind down from a troublesome day by enjoying a weight training session in the evening, you just can’t lose.
5. Improves your posture and reduces back pain
Weight training is especially useful if you are used to sitting in an office chair all day long. As a result of desk or office work your posture can suffer and a chain reaction can cause back pain. Weight-training will help to strengthen your back, shoulders, and core, helping to hit your bad posture from all areas so that you can stand correctly, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain. You will find that you’re not slouching so much and you will be more aware of your posture and be able to make a better conscious effort to correct it. Strength training will strengthen every muscle in your body allowing you to enjoy better function and increased mobility all round. Research has also shown weight training can increase spinal bone density to create a strong and healthy spine.
Weight training has so many incredible benefits for women. The only things that hold women back from trying are the misconception that it will make them ‘massive’ and the confidence issue of entering the gym alone. Try working out with a training partner or treat yourself to some personal training sessions if you are a little anxious but at least give it a try because you will love it.