Why Strength Training is so Important for Women

Weight training for women has become increasingly more common and we see more women attending gyms, HIIT session and cross-training. Over the years we have been told how important cardiovascular exercise is but we have underestimated the benefit of strength training, especially for women and this is even more crucial as we get older.

There are many important benefits of weight training. A recent meta-analysis found that you are less likely to die prematurely if you do regular strength workouts compared to those who don’t. This study is adding to the previous evidence that strength training has long-term health benefits.

Get stronger!

The obvious benefit of strength training is that we get stronger. That in itself helps women in many ways; improved performance, reduced fatigue, reduced risk of injuries and chronic pain, improved self-image and a higher self-confidence. The physical strength also has a direct link the perceived inner strength. Many women who weight train report that they feel good about themselves and that the feeling of actually getting physically stronger is empowering.

Weight Loss

Regular weight training, 2x per week, will help weight loss as muscles requires more blood and oxygen compared to fat, which then increases the body’s metabolic rate and enhances weight loss.  

Mental Health Benefits

We have seen many studies demonstrating how cardiovascular exercises, such as running, has positive mood benefits. However, we can now see that weight training can have the same or better effect on the brain by increasing the production of Serotonin, our ‘happy hormone’. Research has shown that women who did weight training twice a week showed a significant reduction in anxiety and depression as well as an elevation in mood.

Reduces Age-related Bone Loss and Muscle Loss

As women get older there is a decrease in oestrogen, which is a hormone that helps with calcium production and hence protects our bone health. Studies have found that strength training improves bone density, especially in post-menopausal women. Alongside the benefit of reducing muscle loss women can maintain a stronger body and reducing the risk of falls and fractures.

So if you are already doing strength workouts and feeling the benefits then good for you and keep it up! If you would like to give it a go, then seek advise and support from your local gyms and coaches who are trained to advise and guide you to a healthier body and mind!