THE MYTH
It is a myth that resistance training and lifting weights will make women bodies bulky and muscular. Of course, the myth is not true. Female bodies are not capable of building bulky muscles. Female bodies hormonal balance is not set up that way.
Women bodies have a greater percentage of fat than men and that they preserve more fat, which is healthy. Even if a woman worked out several hours a day, seven days a week, the results would be more lean or athletic than muscular or bulky.
For many women to become bulky, they would need a steady diet and a daily 2-3 hour exercise routine for quite a number of years. The body could not withstand several hours a day of a rigorous workout.
When you train hard, your body needs to recover, which means your body needs time to replace the oxygen you lost. The only way the body could recover that quickly is with drugs.
WHAT IS STRENGTH TRAINING?
Now that we have debunked the myth. Let’s take a look at strength training. What is it? What are the benefits? Why is it a healthy idea? Why do women need it?
Strength training is a form of exercise that specializes in resistance training as a method to lose weight. Strength training is a type of exercise that builds strength by contracting the muscles with external resistance.
Proper strength training can improve endurance, increase the size of your muscles and build strength. Additionally, you will improve your well-being and overall health.
Finally, it helps preserve and enhance your muscle mass, regardless of your age. It may be done with minimal or no equipment, for instance, bodyweight exercises.
BENEFITS OF STRENGTH TRAINING
There are many benefits to strength training. It is an important part of staying fit and healthy, especially for women. It has been shown to build and maintain lean skeletal muscle which leads to loss of fat.
With the increase of popularity of resistance training recently, it has become an integral part of any exercise program that is well-rounded. Strength training can slow down the aging process and make you look and feel younger by building and maintaining muscle.
Strength training is important for metabolic and cardiovascular wellness. For people with this kind of a health condition, can benefit from resistance training. It is a key component of overall health and fitness, and it provides an important balance to aerobic workouts.
Strength training for sports exercises routine and physical activities are becoming more popular as society moves toward a healthy lifestyle. Resistance training is a great motivator because you see progress quickly.
Resistance training is important, no matter the age. It can offer speedy results. It can give you that too. There are ten reasons why women should add this kind of training to their exercise routine. They include the following:
1). LOSE BODY FAT
Strength training can help women lose fat. When you strength-train, your muscles contract over and over again, burning calories and fat. Once the fat is burned, it will leave the lean muscles. Lean muscles increase resting metabolism, and you can burn calories the entire day.
Studies prove that if an average woman strength-trains two to three times a week for two months. The results will be a gain of two pounds and a loss of a little over three pounds.
Studies have found that if an overweight woman does heavy resistance training minimal of twice a week for 60 days. She would lose on average 14 pounds and gained a little over one pound of muscle.
A control group study showed women who did not lift weights but dieted gained little or no muscles and lost only a little over nine pounds.
With resistance training, your metabolism stays elevated.
The body can continuously burn fat and more calories continuously up to 24 hours after your work out. With regular cardio, the body stops burning the fat immediately after your workout.
2). INCREASE MUSCLES, JOINTS, BACK AND BONE STRENGTH
Strength training can increase muscles and bone strength. As your muscles become stronger, bigger and leaner, so does your bones as they have to bear the weight of the muscles. Larger muscles and stronger bones lead to better balance and flexibility, which is needed as women when aged.
This training provides functional benefits such as improve poster, stronger muscles and provide support for joints from daily activities. Resistance training can reduce frailty in older women by preventing loss of muscle mass. They can also regain functional strength and avoid physical disability.
These workouts build muscles, builds connective tissues, increases joints stability and strengthen muscles in the lower back, which can alleviate or eliminate back pain. Weight training also eases osteoarthritis pain and improves the stability of the joint and builds tendons and ligaments.
3). FIGHT OSTEOPOROSIS
Resistance training can boost bone density. If you add a balanced diet of calcium, this can be the best defense for women against osteoporosis. Studies have shown weight training is very beneficial for older women in their 80 and 90s, as well.
4). IMPROVE ATHLETIC PERFORMANCE
With increased strength, comes a more active life. Daily tasks, laundry, grocery shopping, and caring for kids will become easier.
One study shows that increased strength can reduce the chance of injury when you are performing daily tasks and exercising. Research studies show range 30 to 50 percent improvement in muscle strength with moderate to lightweight training. The study also shows that men and women strength development rates are the same.
5). REDUCE YOUR RISK OF INJURY AND ARTHRITIS
Resistance training can improve physical functions such as arthritis, and it can reduce the chance of injury and improve symptoms of arthritis.