The benefits of strength training for women are many. It increases muscle size. It increases muscle tone. It increases bone density. Inactive adults have been shown to lose between 3% and 8% of muscle mass per decade. Strength training combats this issue.
The following are three reasons strength training for women is so important:
- Increase Muscle Strength and Tone
Strength training increases size and tone of muscles. According to the American College of Sports Medicine, ten weeks of resistance training may increase lean body weight by 3.1 lbs and decrease fat weight by 3.96 lbs. And that’s just ten weeks!
Don’t want to bulk up or have “man arms”? No need to worry. You will need to train and eat like a bodybuilder to create bodybuilder type muscles. Lifting heavy weights will not create the big bulky muscles you don’t want if you don’t want them.
- Increase Bone Density
As we age, everyone starts to lose bone mass/density. This is especially prominent for women after menopause. This will lead to more brittle bones increasing the risk of fractures.
Studies have also shown a significant increase in bone density after high intensity weight bearing exercises. This decreases the chance of fractures related to decreased bone density.
- Prevention of Disease
Strength training has long been known to have healthy benefits when performed on a consistent basis. Strength training has been shown to improve or reverse effects of the following:
- Rheumatoid Arthritis
- Overall body pain
- Muscle weakness
Strength training has also been shown to have a positive impact on diabetes and decreased triglyceride levels.
So if you thought strength training is only for body builders, think again. Every woman of every age should incorporate strength training into her exercise routine not only for her current health, but to lessen overall aches and pains over her lifetime.
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