Why Weight Lifting is Important for Women

Weight lifting can seem intimidating, especially in a gym, where the weight section is dominated by the guys. Strength training is a critical part of a balanced fitness routine and healthy lifestyle for women of all ages and life stages.

 

Women can greatly benefit from regular weight lifting sessions, including increased strength, improved self-confidence, stronger bones, fat loss, muscle shape and tone, improved athletic performance and reduced risk of injury.

 

GET STRONGER & PREVENT INJURIES

Weight lifting increases muscle strength, which will make any physical activity easier to do. When you are stronger, you can move more efficiently which also reduces injuries, both inside and outside the gym.

 

BURN FAT, BURN MORE CALORIES

Evidence shows that weight lifting burns fat better than cardio. Lifting also causes an increase in the body’s resting metabolic rate—the rate at which it burns calories when you’re resting — for hours after your workout.

 

DECREASED RISK OF METABOLIC SYNDROME

Strength training can significantly improve insulin sensitivity, metabolic efficiency and reduce inflammatory markers in the body; thereby reducing your risk for cardiovascular diseases and Type 2 diabetes.

 

IMPROVE & PROTECT BONE DENSITY

Women are especially susceptible to losing strength and developing osteoporosis as they get older. Resistance training is the best way to place sufficient stress on bone tissue to increase bone formation.

 

HEALTH BENEFITS OF WEIGHT LIFTING

Weight lifting brings a range of scientifically-proven health benefits. These are some great reasons to consider adding strength training into your routine.

• A Stronger Nervous System

Weight lifting has been shown to strengthen communication between the brain and muscles and improves proprioception – the awareness of your body in space.

Studies have found that the neural adaptations formed from weight lifting stem from circuits in the primary motor cortex and the reticulospinal tract in the spinal cord. This suggests that strength training may ultimately lead to a stronger or more efficient nervous system.

• Healthier Bones

Bone density decreases as we age. This, combined with a significant drop in estrogen at the onset of menopause, can lead to osteoporosis in women, essentially a decrease in bone mineral density and increase in risk of fractures. Weight lifting is the best way to improve bone strength and mineral density throughout life. The stress during strength training stimulates osteoblasts, the bone-forming cells, which help build stronger, denser bones.

• Improved, More Balanced Glucose Levels

Muscle hypertrophy – the increase in the size of your muscles – improves overall metabolic health, including the body’s ability to maintain glucose balance. The body stores glucose as glycogen in the muscles, so the more muscle you have, the more glucose will be stored.

• Metabolic Health is Improved

Weight lifting boosts metabolic rate, which increases energy expenditure even while at rest. Strength training also improves the muscles’ ability to burn fat as an energy source.

• Reduced Risk of Heart Disease

Studies have shown that weight lifting can protect against cardiovascular disease. Higher muscle mass has been associated with lower cardiovascular conditions in both men and women.

• Improved Brain Function and Mental Health

Weight lifting has a number of neuroprotective effects; including reduced inflammation, an increased expression of brain-derived neurotrophic factor – a neuromodulator essential for learning and memory. Strength training has also been shown to significantly reduce symptoms of anxiety and depression.

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