fiteatrest I think it’s fair to say all of us women want to be strong women. It is largely in mindset but physical strength has a lot of benefits for women, contributing to their overall health and well-being in numerous ways. Let me share a few reasons why you want to get strong(er).
Increased Strength and Muscle Tone
Contrary to common misconception, strength training doesn't necessarily bulk up women; instead, it helps sculpt and define their muscles. In reality, it will take numerous hours of heavy lifting daily and generous amounts of protein, in addition to large amounts of testosterone to get “bulky”. To build muscle, make sure you are doing enough reps/lifting enough weight to get to fatigue, so your muscle fibers break (to rebuild stronger after). The last few reps should be challenging - this is how you know you are lifting enough. At the same time, once your workout is over (not necessarily immediately after), make sure you are eating enough protein to rebuild muscle. For example, exercises like bicep curls, squats, and lunges target specific muscle groups, leading to improved strength and muscle tone. This enhanced strength translates into everyday tasks becoming easier, whether it's lifting groceries, carrying children, or even just moving furniture. If you are wondering where to start with strength training, watch my guide to five basic movements you need to build a workout:
Improved Metabolism and Weight Management
Strength training boosts metabolism by increasing muscle mass, which burns more calories at rest compared to fat. For instance, a woman who incorporates strength training into her routine may notice that she can eat a bit more without gaining weight, thanks to her increased metabolic rate. Over time, this can lead to more efficient weight management and even fat loss, promoting a healthier body composition. So here’s the secret to weight loss - not dieting, not cardio, but more muscle.
Enhanced Bone Health
Weight-bearing exercises, such as lifting weights, stimulate bone growth and density, crucial for preventing osteoporosis, especially as women age. Check out the full article on the subject here. For example, performing exercises like deadlifts and squats helps strengthen the bones in the lower body, reducing the risk of fractures and osteoporosis-related complications later in life. Stronger bones contribute to overall physical resilience and longevity.
Increased Confidence and Empowerment
Strength training fosters a sense of accomplishment and empowerment as women progressively lift heavier weights and achieve fitness milestones. For instance, a woman who sets a goal to squat her body weight and successfully accomplishes it may experience a significant boost in confidence, both inside and outside the gym. This newfound confidence often extends to other areas of life, empowering women to tackle challenges with greater self-assurance. Your strong body can actually lead to a stronger mind!
Stress Relief and Mental Well-Being
Engaging in strength training releases endorphins, neurotransmitters that act as natural mood lifters, reducing stress and anxiety levels. If you are a woman who feels overwhelmed by work or personal responsibilities, you may find solace in your strength training sessions, experiencing a sense of calm and clarity afterwards. Regular strength training can serve as a valuable outlet for stress management, promoting mental well-being and resilience. Just notice how you feel before a training session on a stressful day and how you feel when you are done. I guarantee, it will be markedly different!
So you see, strength training offers a myriad of benefits for women, including increased strength and muscle tone, improved metabolism and weight management, enhanced bone health, boosted confidence and empowerment, and stress relief. By incorporating strength training into the fitness routines, women can reap these rewards, leading to a healthier, happier, and more fulfilling life.
