6 Reasons Why Women Should Lift Weights
How lifting weights positively affects women of all ages
Ladies... Does the fear of getting "bulky" from weight lifting ever stop you from picking up the weights in gym? Rest assured, weight training for women actually provides many benefits and will certainly not make you bulk up. Additionally, lifting weights will help you gain strength and live an overall healthier life!
Keep reading today's blog to learn the many benefits of lifting weights for women!
Strong vs. Bulky
One of the biggest misconceptions that women tend to have around weight lifting is the idea that they'll immediately "bulk up" or put on excess muscle mass.
We are here to assure you that this is not the case. The reality is that you will gain muscle if you lift weights, but that does not mean your body will become bulky. In addition to building lean muscle and becoming stronger, weight lifting is actually one of the most effective tools for fat loss!
The benefits of strength training don't end with a more sculpted body; in fact, women tend to feel healthier and much more confident after training. With consistency and the right approach, weight lifting will make you feel stronger and confident in the gym. Keep reading below to learn all the benefits of weight lifting for women!
Benefits of weight lifting for women
Just as cardio exercise is beneficial for heart health, weight lifting is excellent for building muscle. You won't find much muscle built performing hours on end on the elliptical; so grab a pair of dumbbells and let's get started!
Strength training for women involves using your body weight, dumbbells, resistance bands, or any other strength equip machine to add resistance to your training.
The benefits of strength training are countless on end... Building lean muscle mass diminishes with age, so adding weight lifting to your fitness routine can help a women get stronger, leaner, and overall feel healthier. Keep reading for 6 reasons why women should lift weights!
6 Reasons Why Women Should Lift Weights:
1. #1 fat loss strategy
You probably have heard somewhere down the line that cardio is the only way to burn fat... Although cardio is a great for of getting the blood pumping, this is not the case. Weight lifting is far superior for losing excess body fat opposed to burning yourself out on the cardio machine.
Lifting weights helps you burn calories and stored energy (fat mass) more efficiently. Not only do you burn calories during exercise, but weight training also allows you to burn calories for the next few days.
Why is this? Lifting weights causes tiny microscopic tears in the muscle that repair themselves during the first couple days after your training session. As a result, your body uses up energy and burns more calories throughout the days following.
Now, this is not to say that you should avoid cardio entirely. If you're looking for fast results, a combination of weight lifting and cardio is ideal when possible.
2. Builds lean muscle
In addition to one of the best fat loss strategies, weight training also is the #1 way to build lean muscle.
Strength training relies on you to lift larger amounts of weight and then signals your muscles to adapt to these changes and grow larger and/or stronger.
So, when you hear someone say "I want to tone up," it actually means they want to lose body fat and also have the appearance of lean muscle.
As mentioned previously, weight training causes micro tears in the muscles. With proper nutrition and recovery, it will allow us to repair the muscle tissue, resulting in muscle growth.
Additionally, gaining muscle mass is one of the best ways to naturally rev up your metabolism and speed up fat loss goals. Lifting weights can help you maintain lower body fat and achieve your physique goals!
3.Improves mood & reduces stress
Not only does weight lifting provide physical benefits, but also mental health perks as well.
There is something about that awesome feeling you get after strength training and picking up weights. This is simply because of the hormonal response engaged in the body when endorphins are released, which essentially positively enhances our mood.
It's also reassuring to know that science also supports the fact that strength training can improve your mood and mental health, according to a meta-analysis of 33 clinical trials (Gordon, 2018).
Once consistency kicks in, you'll start to see physical changes and have a sense of pride in your healthy habits. When this happens, your progress will become noticeable not only on the outside, but also from the inside.
4. Reduces risk for chronic disease
While exercise and eating healthy is great for physique goals, it is also important for your overall health and well-being. Research shows that weight lifting can play an important role in preventing cardiovascular disease, improve circulation, and balance cholesterol levels (Tian & Meng, 2019).
Additionally, weight training can also reduce the risk of other diseases such as Type 2 Diabetes, obesity, and many types of cancer. It's also beneficial to note that strength training is a common treatment for anxiety and depression!
A studydone in 2019 found that people who did at lease one hour of strength training per week had 40 to 70 percent lower risk of heart attack or stroke compared to those who did not strength train (Liu, 2019).
5. Strengthens bone mineral density
Among the many benefits that weight training has, it also supports bone mineral density and helps to build and maintain strong bones. This is because the body recognizes the need to strengthen its bones to be able to handle the load you are putting on them.
Osteoporosis is when bones become porous and weak, thus more prone to breaking. This condition is common in older women, but can be seen among all ages.
Additionally, strength training is very important for women who are going through menopause. According to the National Institute on Aging, women are more at risk of developing osteoporosis than men because the hormone changes that happen at the menopause directly affect bone density (2022).
It's also important to note that weight training can also lower the risk of fractures and connective tissue damage!
6. Improves sleep
Last, but certainly not least... Weight training improves your ability to fall asleep and stay asleep.
Sleep is often overlooked and we all may not get as much as our body needs. While one of our recent blog posts highlights the important of sleep, we can assure you that weight training is a key component in getting the most peaceful night of rest.
Sleep also allows the body to recover and build new muscle tissues. So if you're looking for improvements in your sleep in addition to building lean muscle, strength training is the way to go!
The Bottom Line:
Weight lifting for women is beneficial in so many ways just as for men. Not only is it a great way to lose fat and build lean muscle mass, but weight training is also a key component in reducing risk of chronic disease.
Cardiovascular disease, type 2 diabetes, and obesity are all of which weight lifting can play a huge part in reducing risks and severity.
Additionally weight lifting is also beneficial for women with respect to strengthening bone density. This is important to consider when going through menopause or if you're predisposed to osteopenia and/or osteoporosis.
So if you're a woman wanting to get in better shape, and live an overall healthier life, you may want to consider adding weight training to your regimen!
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Looking to increase your energy, mood, and skin complexion? Embrace may be perfect for you!
Forty-three percent of women say hormones have negatively affected their overall well-being, according to new research. The survey of 2,000 American women, also found that nearly half (47 percent) have experienced the symptoms of a hormonal imbalance.
This formula is designed to manage stress levels and help increase libido. Plus, it can improve skin complexion. Embrace® is made with natural ingredients, and is vegan, gluten and dairy free.
KSM-66® Clinically shown to relieve stress, improve brain health, as well as decrease body fat in conjunction with resistance training.
Maca increases natural energy, promotes healthy hormone balance and helps stimulate and support libido.
7-Keto-DHEA speeds up the metabolism and heat production to promote weight loss. 7-Keto-DHEA is also used to improve lean body mass and build muscle, increase the activity of the thyroid gland, boost the immune system, enhance memory, and slow aging.
DIM aids in estrogen metabolism and prevents drastic increases or decreases in estrogen. Prevents conversion of testosterone into estrogen.
Embrace®, our all-natural supplement designed to help improve your energy levels, mood, skin complexion, stress levels and libido. Embrace is also vegan and gluten-free, making it a great choice for those with dietary restrictions.
At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!
