Strength training for women has a huge range of benefits from long term health improvements such as lowering the risk of osteoporosis and reducing high blood pressure, right through to burning fat and enhancing longevity.
Before you start working strength training into your programming and workouts, it is important to think about why you are doing it, and what your goals are. There are no wrong answers here. Maybe you want to get stronger for your chosen sport, lose fat, get more toned, look better, improve your confidence, build muscle, alleviate stress or any other reason (or a combination of different reasons).
Whatever your motivation, you must hold onto it because strength training is hard, which is why it works, and this will help you see each session through to the end and stay on track.
THE BENEFITS OF STRENGTH TRAINING
The benefits of strength training for the human body and psyche are numerous. Here are 15 to start you off.
1 Burns fat
Building muscle actually helps to more effectively burn calories. Did you know that muscle burns three times the amount of calories that fat burns?! The more muscle tone you have, the higher your metabolism will become.
In a 2014 study published in the research journal Obesity, Harvard researchers followed 10,500 men over the course of 12 years and found that strength training is more effective at preventing increases in abdominal fat than cardiovascular exercise.
“When people incorporate strength training into their exercise routine, they not only burn calories, but increase lean muscle mass, which stimulates the metabolism,” Rebold says. Muscle mass is a major determiner of basal metabolic rate, or the number of calories the body burns per day to sustain physiologic functions.