Strength training is just as important for women as it is for men. It offers a multitude of advantages, including improved bone density, weight loss, better balance and coordination, and increased muscle power. Contrary to popular belief, lifting weights will not result in bulky muscles in females; rather, it tones and shapes the body to create a leaner appearance.
However, only certain exercises will effectively target specific muscle groups in women. It is important for females to seek guidance from qualified professionals to ensure proper technique and prevent injury.
Furthermore, women should also be properly equipped with correct equipment and weight levels to achieve desired results. In summary, strength training should be embraced by females as a vital aspect of any fitness regimen.
The benefits of weight training workouts for a woman are undeniable. Strength training can help you develop lean muscle, burn more calories, improve your posture and balance, decrease your risk of injury, and so much more.
What Is Strength Training?
It's exercising with resistance to build the strength, endurance, and size of your muscles.
This could be in the form of free weights like dumbbells and barbells, using weight machines, or simply doing bodyweight exercises like push-ups and sit-ups.
Many women worry about getting bulky from strength training, however, this is not only impossible for most women, but it's also not the goal of strength training.
When done correctly, strength training will help you tone and sculpt your body, making you look and feel incredible.
If you're ready to start reaping the benefits of strength training (interchangeable with weight training), here are 15 reasons why you should start today:
Table of Contents
15 Benefits Of Strength Training
1. Strength training will help you build lean muscle.
Lean muscle helps you burn more calories, even at rest. The more lean muscle you have, the easier it will be to lose weight and keep it off.
2. You'll burn more calories while strength training than aerobic exercise.
Strength training burns more calories because it requires more energy for your body to perform the exercises. This means you'll burn more calories even after you finish your workout.
3. Strength training can improve your posture and balance.
Because you are using all your muscles when strength training, they get stronger and are able to support you better. This can help improve your posture and balance, which can help prevent injuries.
4. Stronger muscles will decrease the risk of injury when doing everyday tasks like carrying groceries or lifting kids.
When your muscles are stronger, you will be less likely to injure yourself when doing everyday tasks.
5. Weightlifting is one of the best ways to increase bone density.
Bone density decreases as you age, making you more susceptible to fractures and osteoporosis. Strength training can help increase your bone density and reduce your risk of these conditions.
6. Muscle mass increases your metabolic rate, which means you burn more calories at rest.
The more muscle mass you have, the more calories your body burns at rest. This means you'll be able to eat more without gaining weight.
7. It helps you to lose weight more quickly than cardio exercise alone.
Strength training helps you burn more calories, and because it's a more efficient way to exercise, you'll see results quicker than if you only did cardio.
8. Strength training can help you lose fat and build muscle.
When you strength train, you're not just building muscle. You're also burning fat. This means you'll see a decrease in your body fat percentage, even if you don't see a huge change on the scale.
8. You'll see faster results toning up and looking tighter.
Strength training helps tone your muscles by building lean muscle while burning fat. Strengthening your muscle has a “sucking in” effect whereby the muscles pull in tighter to your body, giving you a leaner appearance.
9. Makes maintaining a healthy weight easier.
Strength training helps your body burn fat more efficiently, so it's easier to maintain a healthy weight. The muscle built from strength training also keeps your metabolism higher, consistently.
10. Reduces the chance of injury from everyday activities.
As mentioned earlier, having stronger muscles can help decrease your risk of injury when doing everyday tasks.
11. Strengthens your core.
Your core is made up of all the muscles in your midsection, including your abs, back, and pelvic floor muscles. Strengthening these muscles will make you stronger, more stable, and better able to support your spine.
You waistline is also pulled in, giving you a slim appearance.
12. Helps reduce stress and anxiety.
Strength training releases endorphins, which have a stress-releasing effect. It can also help you to feel more in control of your life.
13. Improves sleep quality.
It can be difficult to fall asleep or stay asleep because of stress, but exercising has been shown to help improve sleep quality.
14. Enhances mood.
Strength training is a great way to release endorphins, which have been shown to improve mood and reduce symptoms of depression.
15. Gives you a sense of accomplishment!
Women who weightlift often report looking and feeling better than ever before. If you're ready to start reaping the benefits of strength training, here are a few tips to get you started:
How To Get Started With Weight Training If You're A Beginner
1. Start slowly and build up gradually. It's important to give your body time to adjust to the new stresses of strength training.
2. Learn proper form and technique when performing strength training exercises.
3. Work different muscle groups in your body – not just your arms and legs but include exercises for your back, shoulders, chest, abs, and glutes.
4. Try including strength training two to three times per week along with high-intensity cardio exercise on alternate days or on the same days.
5. Be patient and consistent – the benefits of strength training will become more evident over time.
So, what are you waiting for? Start strength training today and start feeling better than ever!
Strength Training For Women Q&A
There's no need to be afraid of the beginning stages of strength training.. In fact, it's a relatively simple way of exercising that uses resistance training in the form of free weights (e.g. dumbbells), fixed weights (e.g. barbells) and machine weights. However, if you're feeling overwhelmed, you're not alone.
Let's dive into it…
What if I don't have access to a gym?
You can still get in a great workout without equipment.
If you live in a small space, there are tons of effective exercises that don’t require much room at all.
Try bodyweight exercises like lunges, squats, crunches, push-ups, and planks in your living room – yes, planks! These are all effective workouts, and they don’t require equipment.
Yoga in your living room is another great idea (and takes up very little space). There are tons of yoga videos with easy-to-follow, step by step instructions.
Or, get out in the park for a quick workout! Grab some friends and head to the local park for an outdoor workout – no gym membership required.
You can also find workouts on YouTube or blogs that you can follow along with at home!
How often should I strength train?
Aim for two to three days per week of strength training that focuses on compound exercises.
These are moves that work multiple muscles at a time. This will help you get the most out of your workouts and see better results.
Your muscles need a day of rest to grow and repair after each workout – don't work out the same muscle group two days in a row. Go with an every other day split, or take two days of rest if you need it.
What do I need to start strength training?
All you need is a set of dumbbells or kettlebells. You can use resistance bands if you don't have any weights, but they won't be as effective.
How heavy should my dumbbells be?
If you're just starting out, choose the lightest weights. As you get stronger, move up to heavier weights. If you can do more than 12 reps of an exercise with good form, your weight is too light and the weight needs to be increased.
How heavy should my kettlebell be?
Kettlebells come in different weights, and the weight you choose will depend on your strength and experience.
If you are a beginner, it is best to start with a light weight until you get used to the motion of the kettlebell. You can always increase the weight as you get stronger.
Typically, a 15-pound kettlebell is good for women who are just starting out. It will be easier to control and carry around over time.
This is because the motion of swinging the kettlebell places stress on your shoulders when you are in motion. This movement can cause problems if not performed correctly so it is better to start off with a lighter weight.
Can I strength train if I'm a beginner?
Yes, you can start slowly and build up gradually. It's important to learn proper form and technique when starting out so that you don't injure yourself.
What are the benefits of strength training for seniors?
Strength training can help seniors stay independent by maintaining muscle mass and bone density. It can also help reduce the risk of falls and injuries.
Can I strength train every day?
No, you shouldn't strength train every day. You need time for your muscles to recover in order to see results. Try training two to three times per week.
Is it safe to strength train when I'm sick?
No, you shouldn't work out when you're sick. Your body needs the energy to fight off the infection so your muscles can focus on healing. Save your strength training for once you feel better.
How long will it take before I start seeing results?
It can take anywhere from two to four weeks before you start seeing results. The good news is that the results won't stop once you start seeing them!
How old should I be to strength train?
You can start strength training at any age, even if you're in your 60s or 70s! Check out 20 tips for losing weight after 50.
Does strength training make you bulky?
No, strength training will not make you bulky unless you're specifically trying to gain muscle mass. In fact, most women who strength train will actually become leaner and more toned.
What should I do if I'm new to strength training?
If you're new to strength training, be sure to start slowly so you don't injure yourself. Start with light weights and work your way up gradually until you can perform exercises comfortably at a higher weight.
It's important to learn good form and technique to prevent injury.
Can I strength train every day if it's the only exercise I do?
No, you shouldn't strength train every day. You need time for your muscles to recover in order to see results – strength training more than two days per week won't give your muscles enough time to rest.