Strength training serves as an important part of any fitness program, including for women.
It is a myth that strength training creates a “manly” physique for women. Healthcare professionals recommend strength training as the number one form of exercise for women. Yes, even over cardio.
Incorporating strength training, also called resistance training, into your fitness routine can have profound effects on your health, fitness, and overall quality of life.
Key Benefits of Strength Training for Women
Improved Bone Density: Bone density naturally decreases as we age, which makes us more susceptible to fractures and conditions like osteoporosis. This is even more common in women, especially for post-menopausal women. Strength training helps bones stay stronger and more dense, which reduces the risks of fractures and osteoporosis.
Enhanced Mood & Stress Management: Strength training has physical benefits, but it also helps our mental well-being. Exercise releases endorphins, which helps reduce stress, anxiety, and depression. Resistance training helps you channel stress in a productive way, which leaves you with a sense of accomplishment when your workout is over.
Better Posture & Injury Prevention: Stronger muscles help support better posture and stability, which reduces the risk of injury. For example, keeping the spine aligned can help prevent back pain as you age, meaning you can maintain an active lifestyle later in life.
Fat Loss: Cardio workouts primarily burn calories during the activity, but strength training increases your muscle mass, which increases your body’s ability to burn fat long after you’re done working out. More muscle means you burn more fat while resting. This makes it easier for you to lose fat, increase your metabolism, and maintain a leaner body composition.
Quality of Life: A focus on strength training will allow your body to continue meeting the needs of your daily activities later in life. Things like taking groceries from the car, playing with kids or grandchildren on the floor, and staying mobile as you age are all made easier with a strong foundation.
Getting Started with Strength Training
If you’re new to strength training, there are some very basic things you can do today to get started.
Start with simple body weight exercises like squats, push ups, or planks. As you get stronger, you can start doing more difficult movements or begin adding weights.
You can check out these two beginner workouts we put together for examples of what to do at home:
Uno’s Fitness can help you get started or build on the foundation you already have. No matter where you are in your fitness journey, working with a Certified Personal Trainer can help you stay consistent and reach your goals. Contact us today to setup your FREE consultation!
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