Articles
Why women of all ages should do weight training
Research has shown that women who maintain a regular, moderate strength training programme enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways, however this is not true.
10 important reasons why women need to take strength training seriously;
- Your new muscle will help fight obesity. As you add muscle from strength training, your resting metabolism will increase, so you will burn more calories all day long. For each pound of muscle you gain, you will burn 35 to 50 more calories daily.
- Your bones will benefit. By the time you leave school, you will have established all the bone mineral density you will ever have - unless you strength train. Weight training can increase spinal bone mineral density by 13 percent in 6 months. So strength training is a powerful tool against osteoporosis.
- You can reduce your risk of diabetes. Adult-onset diabetes is a growing problem for women and men.
- You will fight heart disease. Weight training can strengthen lower back muscles which may improve or alleviate lower back pain. It can also help ease arthritis pain and strengthen joints.
- You will strengthen your mental health. Women who weight train commonly report feeling more confident and capable as a result.
- You will lose more fat than you will gain in muscle. Studies have shown the average woman who strength trains 2-3 times per week for 8 weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women have 10-30 times less of the hormones that cause bulking up.
- It increases muscle mass , bone mass and strength of connective tissue. Along with all of the above can help prevent injury
- You will be a better athlete whatever your sport. Strength training improves athletic ability. Golfers for example, significantly increase their driving power. Whatever your sport of choice, you can improve your proficiency and decrease risk of injury.
- It will work no matter how old you are. Strength improvements are possible at any age. Note however that a professional should always supervise older participants.
- Feel good factor. Weight training can add years to your life, give you more energy than ever before and increase your confidence.
Take the time to really learn the techniques that will give you the best results in the safest way, and then stick to your new exercise habit. Constantly seek to improve your form and technique, not just increasing the amount of weight. Check alignment, posture and seek help from a qualified professional if at all unsure.