Why strength train?
I know you’ve heard it everywhere- across social media platforms, from podcasts, YouTube, even TikTok– Strength training is beneficial for many reasons and it is gaining in popularity worldwide. The World Health Organization (WHO) has provided global recommendations for the general population. They recommended at least 150 min of moderate intensity aerobic physical activity, with muscle-strengthening activities involving major muscle groups on two or more days a week. You may be wondering- the above may be true, but is strength training for women?
The answer is yes, and yes!
Increased Metabolism
One of the biggest benefits of strength training is that it helps to build muscle– which would help you to increase your metabolism.
No- You Won’t be “Too Bulky!”
Another myth to address is that some women may fear being “too bulky” once they start lifting weights. However, building large amounts of muscle requires specific type of training, with high calorie and protein intake.
Improving Bone Health
Exercise, including resistance training, can be helpful for improving musculoskeletal pain as well. Mechanical loading during resistance training can help to increase bone remodelling and reduce risk of osteoporosis.
Reduces Incidence of Chronic Disease and Depression
Lack of physical activity affects a multitude of organs- increasing the risk of type 2 diabetes, cardiovascular diseases, colon cancer, postmenopausal breast cancer, dementia, and depression amongst others.
Many women report having better mood after lifting weights, and feel empowered, which translates into more confidence in other aspects of life as well.
Helps Functional Fitness
Why do I lift weights now?
It is to build muscle, to increase the chances of being able to perform my everyday tasks even in my later years in life– for example lifting groceries, carrying heavy objects around the house. Lifting (heavy) weights also helps you to improve your posture, and makes you more resilient to injury as well.
Strength training is for everyone. Would you embrace the benefits that starting strength training can bring?
References:
1.Pedersen BK. The diseasome of physical inactivity—and the role of myokines in muscle–fat cross talk. J Physiol. 2009;587(Pt 23):5559–68.
2.Pedersen BK. The physiology of optimizing health with a focus on exercise as medicine. Annu Rev Physiol. 2019;10(81):607–27.
3.McLeod JC, Stokes T, Phillips SM. Resistance exercise training as a primary countermeasure to age-related chronic disease. Front Physiol. 2019;10:645.
