Women strength training

We all know that exercising is important, regardless of age, gender, race/ethnicity or fitness level. When it comes to women and strength training though, there are numerous misconceptions related to increased muscle mass and a bulky, less feminine appearance.

However, due to their body structure and less testosterone, women do not build muscle mass as quickly as males.

Also, strength training can be intimidating, and many women are reticent to exercise next to men who lift heavy weights.

Few know that building muscle strength offer numerous health benefits, many of which are unique to women. Strength training for women provides unique benefits at every age and stage of life. Studies have shown an association between strength training and increase of confidence and self-esteem in teen and tween girls aged 10-16 years.

Strength training during the childbearing years of a woman’s life helps prepare her body for a healthy pregnancy, increased energy levels and easier labor and delivery. Regular exercise during pregnancy will also lower the risk of complications such as pre-eclampsia, diabetes, and postpartum depression. Sometimes, strength training can lessen the chance of a cesarean birth being necessary.

Midlife women benefit hugely from strength training. Building and maintaining muscle mass is essential for aging women. It is known that muscle tissue is highly metabolically active, thus strength training helps prevent common metabolic diseases and prevent the weight gain commonly experienced in menopause.

Additionally, midlife women who do strength training regularly will prevent osteoporosis through a slower rate of bone density loss over the years; maintain their range of motion, balance and mobility, preventing the injuries due to fall; reduced the risk of age-related cognitive decline, such as Alzheimer; lower the risk for certain types of cancer; last, but not least, women who exercise 2-3 times per week are more likely to live longer and have a lower risk of death from heart disease.

The benefits of exercising start as soon as women begin their strength program. Good news is that women do not need as much exercise as men do. Incorporating 30-minutes strength sessions twice or thrice per week would help achieve the same health benefits as in men working out five times per week.

However, experts advise to incorporate other activities along strength training to get the full benefits of an active lifestyle. Endurance training and aerobics exercise are important and contribute to maintaining optimal oxygen intake. Finally, relaxation in the form of meditation, mindfulness exercises, massage or even sauna, gives the body time to heal and recover.