Strength training can help women live healthier, more active lives. It’s an essential component of a well-rounded fitness program. In fact, aside from recovery, strength training is the most important component of a fitness program. 

Not only is strength training essential for improving overall health, it also burns more calories than many other forms of exercise and can markedly reduce the risk of injury. A good strength training routine paves the way for improved stability and mobility which makes everyday movement feel easier over time. My advice? Prioritize strength training: it doesn’t just benefit your body; it benefits your mind too!

5 Important Strength Training Benefits For Women

Weight Management

Consistent high-volume, heavy resistance training builds muscle mass. I know you're thinking, "I don't want to be bulky." Don't worry; you won't be. Bulking up requires a caloric surplus, so strength training will only cause you to look like a bodybuilder if you're eating beyond your caloric needs.

Because muscle tissue is more metabolically active than fat, having more muscle mass means the body burns more calories, even at rest. Lifting heavy weights burns fat and increases the metabolism for hours following exercise. Who doesn't want that?

Conversely, not having enough muscle mass or losing muscle mass can slow down metabolism and make it harder to lose weight in the long term.

Combining strength training or lifting heavy weights with a balanced diet and other physical activities will maximize your results. 

Better Brain Function and Mental Health

Strength training can improve brain function by increasing the production of neurotransmitters that are responsible for certain activities in the brain, such as memory and learning.

Additionally, strength training increases blood flow to the brain, which helps to deliver more oxygen and nutrients that support healthy brain functioning. Through this process, strength training lends to the improvement of focus and concentration abilities, which can help individuals perform better academically or professionally. 

Strength training also encourages the development of new neural pathways in the brain, which further enhances cognitive functions.

On top of the physical benefits, strength training can also help to improve mental health. Studies have shown that regular exercise helps to reduce symptoms of depression and anxiety. Strength training specifically has been linked to reducing stress levels, improving mood and self-esteem, and helping individuals cope with difficult emotions they may be experiencing.

Strength training also greatly enhances self-esteem. A study done by the American Council on Exercise (ACE) showed that women felt more confident and empowered by the improvements in their physical ability and appearance.

Improved Bone Health

Lifting heavy weights has been recognized as a key step in improving bone health. Weightlifting reinforces the bones, which helps guard against serious conditions such as osteoporosis, osteopenia, arthritis, and other debilitating conditions. 

By straining the muscles attached to bones, strength training stimulates collagen production. This in turn increases calcium around the bone matrix resulting in thickening of bones and improved strength and stability. This extra strength is especially important for older adults whose ability to move are largely impacted by weakened bones due to aging. 

It is important to note that strength training alone will not prevent the onset of osteoporosis. Other key factors include eating a balanced diet that contains calcium and vitamin D, and avoiding tobacco and alcohol.

Reduced Risk of Diabetes

Lifting heavy weights has been shown to be an effective strategy in managing type 2 diabetes by helping to regulate blood sugar levels. Weightlifting can increase insulin sensitivity, which helps the body absorb and utilize glucose more efficiently, reducing the risk of developing diabetes or helping those with diabetes better manage their condition.

Weightlifting also helps to reduce body fat and build lean muscle mass, both of which can improve overall metabolic health and reduce the risk of developing type 2 diabetes. Weightlifting can also help with stress management, which is known to be a contributing factor in high glucose levels in individuals who are predisposed to type 2 diabetes.

Improved Functional Ability

Strength training improves functional movement by strengthening the muscles and connective tissues, increasing balance and coordination. Strength training helps our bodies move more efficiently, which can lead to better posture and reduced fatigue during activities of daily living. Strengthening the core muscles helps provide stability for all other movements of the body, allowing for smoother transitions and improved range of motion. Additionally, strength training helps to increase limb speed and accuracy, which can enhance the execution of dynamic movements. By increasing muscular endurance, strength training can help delay fatigue or pain that often accompany repetitive motions. 

Overall, strength training offers a multitude of benefits to women and can be a great way to stay active and healthy while having fun! It encourages physical and mental well-being, improved sleep, and better posture. Strength training can also increase one's confidence and improve mental well-being. With all these amazing benefits there is no reason not to commit to strength training. Invest in yourself!

If you’re looking to start your own journey with strength training don’t hesitate - it may just turn out to be the best decision you’ve ever made! And if you’re unsure how to begin, I would love to help. Let's get started! Contact me for a consultation and together we will design an effective strength training regimen that fits your needs. Say goodbye to your old routines, get stronger, and start something new with the unbeatable advantages that strength training provides!

We have talked about the benefits of strength training for women, now let's get more specific and talk about the 4 Principles of Effective Strength Training.