For a long time, weight training was considered to be a workout just for guys. This was mostly because women were afraid of becoming too muscular. Luckily this silly pre-conception has been squashed in recent times and weight training is fast becoming extremely popular among women.
This is awesome news because weight training has loads of amazing benefits. It’s extremely effective, immensely satisfying and is a fool-proof way to get in shape. Research indicates that women who add weight training to their existing workout routine enjoy a long list of health benefits too.
How weight training can improve woman’s overall fitness
Women who train with weights tend to feel more confident and capable as a result of their personal training. So, let’s take a look at some of the benefits.
Burn fat as you build muscle
With regular weight training your muscles will start to get stronger. As your muscle mass increases your body automatically becomes more efficient at burning fat. For every kilogram of muscle you gain, your body burns up to 50 more calories to maintain it.
Tones your body
Lifting weights can help you get a toned and sleek body as well as increase muscle mass. By doing a mixed workout, which includes cardio and weight training, your body will be able to burn more fat and build lean muscle. No matter what your current body shape is, building lean muscle will make you feel fit and look fabulous.
Increase in strength
Resistance training will help your body to get stronger and subsequently less susceptible to injury. Your day-to-day activities – that require any form of heavy lifting (like carrying heavy bags of groceries) – will also become much easier.
Weight training speeds up your metabolism. The best part about this? It creates an “after-burn” effect which means that your body will continue to burn calories long after you finish working out.
Our bone mass gradually starts to decline with age. Unfortunately women are at a higher risk of developing osteoporosis than men. The good news is that weight training helps to build bone density. And performing a weight training routine two or three times a week will help to build and strengthen your bones.
Healthy Blood Sugar Levels
Weight training can improve the way your body processes sugar (glucose). Studies have found that this results in an increase of glucose utilisation in the body by as much as 23% in four months. This will reduce the risk of developing diabetes.
Improves Heart Health
Weight training strengthens your heart too. People who do 30 minutes of weight training a week reduce their risk of developing heart disease. This is because lifting weights increases your good cholesterol (HDL) and decreases your bad cholesterol (LDL). It also lowers your blood pressure.
Weight training helps to improve joint stability and builds stronger ligaments and tendons. Maintaining proper form and training safely can help to decrease the likelihood of injuries in your daily life.
It’s a well-known fact that cardio and low-impact exercises such as yoga help to improve your mood by releasing endorphins. The good news is that weight training has the same effect. These feel-good chemicals in the brain, that are released during cardio, are also present during resistance training. This means that it boosts your mood and relieves stress.
Boost your energy
Once you start weight training you will notice a huge difference in your energy levels throughout the day. That’s because strength training taps into every muscle in your body which then effectively utilises food, transforming it into energy. This will help you shed the fat and reduces inflammation in your body, which will help you lose weight, feel light and agile.
What is meant by ‘resistance training’?
The term ‘resistance training’ refers to any exercise which causes your muscles to contract against an external resistance. After a prolonged period of training with resistance, you’ll expect to gain increases in strength, tone, muscle mass as well as endurance. This external resistance can take several forms such as dumbbells, rubber exercise tubing, your body weight, bricks, bottles of water or any additional object which causes the muscles to contract.
In the previous paragraph, we mentioned several forms of resistance training. Under the category ‘weight training’, here are a couple of more specific examples which fall under this category:
- Free weights which are classic strength-training tools. Examples are dumbbells, barbells as well as kettlebells.
- Medicine balls or sandbags which are weighted balls or bags.
- Weight machines which are devices that have seats which are adjustable and handles attached to weights or hydraulics.
- Resistance bands or therabands which look like giant rubber bands and provide resistance when they are stretched. These bands are portable and can be modified to most workouts. Therabands provide continuous resistance during a movement.
- Suspension equipment which is a training tool and uses gravity and the user’s body weight to complete various exercises.
- Your body weight which can be used to complete plyometric exercises such as squats, push-ups and chin-ups. Utilising your body weight is convenient, especially when you’re travelling or are at work.
If you’re unsure about how to start a weight training programme that’s right for you, Trifocus Fitness Academy has a variety of personal training courses that can set you on the right track. Our Personal Training Diploma – Platinum Package combines a number of courses that will help to make you into the best personal trainer out. For more information, follow this link.