Weight Training for Women
After the age of 20, if you do not strength train you can lose up to 3 kilograms of muscle tone every decade!
Fortunately, research shows that a standard strength training program can maintain and increase muscle mass and strength for as long as you’re training.
Although endurance exercise can improve our cardiovascular fitness, it doesn't necessarily stop muscle loss.
Here You go Ladies, the Top 10 Reasons You Should Include Strength Training into your Routine
1. You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be much easier for You - lifting kids, groceries and laundry will no longer be a hassle. If you increase your maximum strength, these repetitive daily tasks will be far less likely to cause injury or overuse muscle tightness. Research shows just moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men!
2. You Will Lose Body Fat – Faster!
Strength Training increases our Metabolism and Reduces Body Fat.
Studies found that the average woman who strength trains two to three times a week for two months will gain nearly one kilogram of muscle and will lose an average 1.8 kilograms of fat. As your lean muscle increases so does your resting metabolism, meaning you burn more calories throughout the day (approximately 50 more calories are burnt per day for every 500g of muscle you add!). So Lifting weights will replace lost muscle plus avoid further muscle loss.
3. You Will Gain Strength Without adding Bulk.
Most women do not have the high levels of testosterone and HGH (human growth hormone) required to increase lean muscle mass dramatically.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have from ten up to thirty times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
4. You Lower Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density by up to 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
5. You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Tennis players improve their leg power and decrease their fatigue. Skiers improve technique and reduce injury. Whatever sport you play, a personally prescribed weights program can improve your overall performance and decrease your risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain ofosteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
Resistance training can improve your cardiovascular health by lowering your LDL (bad) cholesterol, increasing your HDL (good) cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
8. You Will Reduce Your Risk of Diabetes.
Strength training may improve the way your body processes sugar and controls insulin, which can help reduce the risk of diabetes. Adult-onset diabetes is a growing problem for Australian women and men. Research suggests strength training can increase glucose utilization in the body by 23 percent in just four months.
9. It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. As our bodies age, our muscle fibres become smaller, but if you continue to train them, you will NOT lose them. Inactivity can lead to losing your muscle fibres which is not reversible.
Keep strength training to keep your muscles!
10. You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
So there it is. Strength Tarining with weights is a definite positive for women of all ages, but despite popular belief, it is actually the 'Baby-boomers' who will benefit the most!
S where to from here?
All our Boot Camp and Personal Training sessions revolve around toning your hips and Abs for fat loss and improved hip and spine mobility.
Thanks for reading!
Strength & Conditioning Coach