The weights section in the gym intimidates many ladies. You’ve probably seen people lifting heavy weights on a barbell, and you think, “Yikes! That can’t be me!” If this is you, it’s time to change that perspective.
According to the National Institute of Health, our muscles mass begins to decrease by 3-8% every decade after hitting 30 years old. This means the older you get the harder it will be to do normal activities such as standing up or climbing stairs.
However, to mitigate this, you have to incorporate strength training in your workouts. Also known as weightlifting or resistance training, strength training is adding resistance into an exercise to improve endurance and muscle strength.
You can use free weights such as dumbbells, resistance bands, weight machines and even your body weight to add resistance. Incorporating strength training into a regular fitness regime offers a variety of health benefits. Here are seven key benefits supported by expert opinions and scientific research.
1. Enhanced Muscle Mass and Strength.
A meta-analysis published in the Journal of Strength and Conditioning Research, proved that men and women in various age groups can achieve substantial increases in muscle mass through resistance training.
This is because when muscles are subjected to resistance, they adapt by growing larger and stronger. It occurs through a process known as hypertrophy, which involves the repair of muscle fibres that have been damaged during the exercise. As a result, your muscle mass increases.
As you increase muscle mass, you also get stronger. When you use weights to mimic everyday movements such as squatting, pushing, lifting and pulling, you build functional strength. Therefore, you can do everyday activities with ease. You can run up a flight of stairs, easily carry your groceries or chase after your children without breaking a hip.
2. Improved Metabolic Rate.
When you add strength training to your fitness routine, you boost your metabolic rate, which is how your body burns calories. Also, your basal metabolic rate (BMR) is elevated with increased muscle mass. Research shows that resistance training increases BMR by 5-7% due to the energy demands of muscle tissues. This means your body continues to burn calories even when you are resting. This helps in weight management and fat loss.
3. Burns Fat and Tones Your Body.
You lose body fat when you combine resistance training with proper nutrition and aerobic exercises. Resistance training triggers post-exercise oxygen consumption (EPOC), which enables the body to burn more calories throughout the day. Experts argue that high-intensity interval training (HIIT) exercises and sprint interval training (SIT) are more effective in activating EPOC.
Furthermore, muscles are denser than fat. They also take up less space in your body. Therefore, as you build more muscles, you expel fat and appear leaner. You don’t even have to lift heavy weights to see results.
4. Healthy Bones.
Weight-lifting puts temporary stress on the bones. The stress applied to the bones signals the bone-building cells to take action and rebuild stronger bones. Resulting in increased bone density and structure.
With strong, healthy bones, you reduce the risk of osteoporosis. It also lowers the risk of injury and fractures. A study conducted in Osteoporosis International showed that even moderate-intensity resistance training can improve bone health in older adults. Another study published in the Journal of Bone and Mineral Research found that strength training significantly increased bone mineral density in premenopausal and postmenopausal women.
5. Improved Mobility and Flexibility.
Many ladies shy away from weight-lifting, fearing it will make them seem masculine. However, this couldn’t be farther from the truth. Strength training can significantly increase your flexibility and mobility.
Resistance training increases joint range of motion (ROM) by strengthening the muscles surrounding the joints. Thus, providing better support and reducing the risk of injury. It also helps you move easily with less pain.
However, for better results, combine stretching and strength training. Also, ensure you complete an exercise’s full range of motion while working out. So, if you squat, ensure to go as low as possible without compromising your form.
6. Improved Mental Well-Being.
Weight training not only pushes your body but also your mind. It is amazing when your body accomplishes something your mind didn’t think possible. Other times it is your mind that pushes the body to do the impossible. Like one more rep on the squat rack or the bench press even when you are exhausted and done for the day. It’s empowering. All this happens during strength training where the concept of mind over matter is heavily applied.
According to the Journal of Clinical Psychiatry, resistance training is effective in reducing symptoms of depression. It also diminishes symptoms of anxiety by improving your overall mood. Lifting weights everyday builds your sense of satisfaction and the activity itself gives you an influx of endorphins that improve your moods.
7. Increased Longevity and Quality of Life.
A study published in the British Journal of Sports Medicine found evidence relating muscle strength and lower mortality rates, thus supporting the theory that stronger people tend to live longer.
Regular strength training can contribute to a longer and healthier life. You can maintain independence and vitality by improving muscle mass, bone density, and overall physical function. It also helps you better manage pain and chronic illnesses.
Lifting weights three times a week makes you lead an active lifestyle. It helps you feel and look fit. This improves your self confidence and self-esteem which impacts how you show up in the world.
Final Thoughts.
In general, women who exercise and lead an active lifestyle are powerful women. Radiant. Women who strength train, lift weights and use resistance in their workouts are extra-ordinaire. Strength training offers extensive benefits beyond looking good.
If you want to reap all the benefits mentioned above, it is time to pick up a dumbbell. Like all things done consistently and in moderation, soon you’ll be healthier and definitely stronger. ♥
Mourine Warui is a media and communication expert and seasoned writer. Her goal is to empower and offer solutions to everyday girl’s problems while provoking candid and authentic conversations. Other goals are to provide inspiration and entertainment to readers through creative, thought-provoking and edgy stories.
