Updated: Oct 30, 2019
Research is constantly showing that women who maintain a regular, moderate strength training program benefit from a wide range of health benefits. The misconception that women should not lift weights or women will “get bulky” if they lift weights is gradually being set straight and the real benefits to your body from strength and resistance training are coming to light!
1. Lose body fat
Weight training builds lean muscle, in turn speeding up your metabolism. A higher metabolism ensures that you will burn more calories all day long. As an example, the average woman who strength trains two to three times a week for two months will gain approximately 900g of muscle and will lose over 1.5kg of fat. For every 450g of muscle you gain, you’ll burn 35 to 50 more calories per day! This really adds up in the fight to lose body fat!
2. Gain Strength without bulking
This is one of the largest misconceptions when it comes to strength training. The truth is however, that it physically can not happen. Women simply don’t have the testosterone to build muscle like men unless they eat and train a very specific way! What even moderate weight training does do is increase your strength by 30-50%. This additional strength makes daily activities much easier.
3. Decrease risk of Osteoporosis
unless you participate in strength training! Weight training not only strengthens muscles, it strengthens your bones! Weight training increases bone density, which reduces the risk of fractures and broken bones. Unless you participate in strength training! Weight training not only strengthens muscles, it strengthens your bones! Weight training increases bone density, which reduces the risk of fractures and broken bones.
4. Numerous health benefits
The health benefits associated with weight training are huge! Exercise has been shown to reduce your risk of diabetes, fight heart disease (while lowering cholesterol and blood pressure), helps to fight arthritis and reduce lower back pain!
5. Reduce the risk of Injury
Weight training helps to increase the strength of connective tissues and joints. Strong joints, ligaments, and tendons are important in both injury prevention and relieving pain from osteoarthritis.
6. Weight training can be done by anyone- age is no barrier!
Don’t let anyone tell you, you are too old to do weight training! The benefits of weight training will occur no matter how old you are! At FitMiss we have trained numerous ladies in their 70’s and 80’s to help them live more active and pain free lives.
7. Burn More Calories
Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. This is because after an intense weight training workout, there is more excess post-exercise oxygen consumption and this helps to break down fat stores in the body.
8. Improve posture and reduce back pain
A balanced Weight-training program will strengthen your back, shoulders, and core, helping to correct bad posture and relieve the pain associated with this. A stronger back and core will also prevent lower back pain.
9. Enhance Mood and Reduce stress (assist with mental health)
When you exercise and strength-train, endorphins are released. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression, which allows you to naturally reduces stress and anxiety. Endorphins also stimulate the mind, improving alertness and boosting your energy.
Unsure where to start?
If you haven’t lifted weights before, we highly recommend you book in with a qualified, female Personal Trainer at FitMiss. It is imperative that we support correct technique and form in addition to doing the right exercises for your body and goals.
At FitMiss we provide free personalised programming every 6 weeks or alternatively you can have your own Personal Trainer assist you in each session.
How often do I need to strength train?
It is recommended that 3 weight based workouts are performed each week along with 2 rest days to support muscle repair and growth. If you wish, you can still go for a walk, do some yoga or stretching on your days off! We have a range of stretch and mobility classes to offer :)