Strength training works by applying resistance to muscles. These external resistances include weight machines, body weight, and free weights. When performing weight training or resistance training, the muscle is initially overloaded and then has to adapt. As a result, the muscles strengthen.
Strength training is seemingly more beneficial than other exercises because it often requires less time, strengthens the core, promotes joint control, and prevents lean muscle mass loss as we age.
This training can benefit all ages and is especially crucial for individuals with health problems, such as obesity, heart conditions, or arthritis.
Why women should lift and weight train for a stronger body
WHAT ARE THE BENEFITS?
Protects Muscle Mass
Muscle strength is important in accomplishing daily activities, particularly as we age and naturally lose muscle. Various studies show that simply 30 minutes of high-intensity physical activity twice weekly is considered effective for preventative training. In addition to protecting muscle mass, it preserves bone density, structure, and strength in postmenopausal women.
Helps Kick Start and Maintain Weight Loss
Weight training improves the metabolism rate. It also burns double the calories pre-and post-workout.
The harder your body is working during your workout, the more energy your body requires. This means your body is burning extra calories, even while resting and recovering. And it builds lean muscle tissue while it’s burning those calories.
Builds a Better Body
Strength training improves overall posture, balance, and coordination. The stronger the muscles become, the better your overall balance is.
Helps with Chronic Diseases
Studies have shown people with chronic diseases are better able to manage their conditions and control their pain with strength training.
Boosts Energy Levels and Improves Mood
Strength training increases your level of endorphins. They lift energy levels and enhance your mood, along with increasing your quality of sleep.
HOW DO I START?
The question many people, who are typically unfamiliar with strength training ask is, “How do I add strength training to my workout routine?” or “what do I do?”
Just Start—You Don’t Need a Gym
When you want to add these types of training into your workout regimen, it’s important to simply start. There are many possible options depending on the type of activity you personally enjoy doing.
You don’t need a gym, gym membership, or expensive fancy machines. Utilize the area and objects close to you. The internet is filled with at-home workout ideas.
Start with a simple plank or elevate your body on chairs or end tables. If you don’t have free weights, using bodyweight for resistance training is equally effective.
Prevent Injury by Seeking Your Doctor’s Permission
If you suffer from health issues, be sure to speak to your doctor and discuss possible strength training options that may be right, safe, and effective for you and your goals while taking your health into careful consideration.
boost energy and increase sleep quality
For example, exerting effort during a bench press may not be ideal for people who manage their blood pressure or have cardiovascular disease.
Older adults and postmenopausal women are more likely to have weaker muscle power as well. Lifting dumbbells heavier than their muscles can handle may cause injury or harm. Slow and steady wins the race.
Combine Aerobic Exercise with Weight-Bearing Exercise
Many people tend to ask whether they should focus on lifting heavy weights or doing cardio or aerobic exercise instead. The truth is you can benefit from doing both.
Aerobic exercise can improve your cardiovascular endurance. Your heart, like any other muscle, you need to exercise it. But don’t forget that strength training improves cardiovascular health. A 2018 study concluded that when you lift weights for less than an hour per week, it can reduce your risk for cardiovascular events by as much as 70%.
Use Diet in Building Muscle and Reducing Fat
Strength training can help you lose weight, but you also need to pay attention to your diet. Consuming unhealthy foods such as refined sugar and processed foods diminishes the benefits of strength training for weight loss.