Resistance or strength training, which is another name for weight training, is good for your health in many ways. Some studies, though, show that almost eight out of ten women don’t get the benefits of lifting weights because they spend most of their time doing cardio and think that it will help them get bigger. Strength training has several mental and physical benefits for women, and exercise is still vital. In general, lifting weights improves bone density, maintains proper joint alignment, increases strength, and decreases injury risk. We have researched all the information you need prior to beginning weight training.
What is weight training?
Weight training is a type of exercise recommended for strengthening muscles and improving body composition. This training method usually involves activities such as lifting weights or using body weight. It can usually be done in gyms or at home with appropriate equipment.
The working principle of weight training is to apply a compelling resistance to muscle fibers, forcing them to wear out and rebuild. Muscles suffer microscopic damage by resisting this resistance. This is perceived as a signal for muscle growth and strengthening. With rest and proper nutrition after training, muscles are repaired and become stronger.
What are the benefits of weight training for women?
There are many benefits to regular weight training for both men and women. Weight training protects muscles and joints, supports cardiovascular and mental health, and helps you feel young and dynamic for longer.
It strengthens the muscles.
Changes in hormone function and a gradual loss of muscle mass are two effects of aging. As a matter of course, women naturally have lower muscular mass than males. The pace at which the body can protect its muscles, however, decreases as hormone synthesis decreases. Building strong, resistant muscles via weight training is essential for preventing this and keeping muscles healthy. Developing your muscle mass has the dual benefit of making you feel stronger and making you more efficient at what you do every day.
Supports cognitive functions.
Numerous studies have shown that weight training significantly improves cognitive function in those who do not exercise. These improvements include everything from memory capacity to execution and processing skills. Strength involves a neuromuscular connection. When the body is stressed by weights, the nervous system fires to adapt to the load. This allows you to move more easily and for longer periods of time. It also strengthens your neural pathways, supporting cognitive development.
It protects bone health.
Another change that women in particular experience as they age is a decrease in bone density. According to a study conducted in Canada , approximately 80 percent of people diagnosed with osteoporosis, also known as osteoporosis, are women. Weight training creates temporary pressure on your bones, which sends a message to bone-building cells to activate and rebuild bones stronger. Therefore, weight training is very important for women to maintain bone health and reduce the risk of osteoporosis.
Supports birth and the postpartum process.
There are many changes that occur in a woman’s body during pregnancy. The growing baby can naturally disrupt the body’s balance. Some of the common symptoms of pregnancy are lower back pain and tension in the shoulders. Weight training helps minimize excess weight gain and helps to keep the body in a more neutral alignment throughout pregnancy by strengthening the muscles in the lower back, shoulders, and back. In addition, weight training improves digestion and blood circulation. This can reduce the risk of gestational diabetes and preeclampsia . Studies show that weight training during pregnancy reduces the need for a cesarean section during labor, the need for oxytocin, and the need for medical intervention due to heart rate abnormalities.