For some women, getting muscular is the goal, but some just want to feel healthy. Lifting weights has numerous benefits that you might not get from cardio and diet alone. Strength training is proven to help with weight loss as well as building muscle, but the misconception is that weight lifting will lead to bulkier bodies and a more manly physique. Many women fear gaining muscle and miss out on some amazing health benefits from weight lifting.
Since women don’t produce as much testosterone as men, women won’t get “bulky” all of a sudden lifting weights overnight. In fact, it is more likely to be a healthy workout and has a number of benefits.
Fitness expert Parina Midha told HealthShots: “If you want to lose fat even when you’re sleeping, weightlifting is your answer! We don’t need access to fancy gyms and weight training equipment. There are a plethora of bodyweight exercise options to get you started on your weightlifting journey.”
Weightlifting promotes better composition for your health, benefits you more as you age, and increases your longevity, says Midha, strength and conditioning coach and founder of NEIKI Fitness Programs.
Benefits of weight lifting for women
1. Improves bone density and metabolism rate:
Lifting weights increases bone density, leading to an increase in overall metabolism. Eventually, it allows you to consume more calories and still stay in the shape of your dreams. All those toned bodies you envy are a result of weight training backed by the right nutrition.
2. Strengthen your bones and muscles
Muscle mass naturally declines with age through the process of osteoporosis. Weight lifting leads to muscle building, helps burn body fat, and strengthens your bones and joints. Also, if done correctly, it reduces the risk of injury. A body strengthened through weightlifting is less prone to injury.
3. Improves balance and coordination
Muscles form the foundation for all your body’s movement, balance, and coordination. Proprioception or the functioning of the sensors in your body can be improved through weight training. This helps prevent falls and fractures in the elderly.
4. Regulates hormones efficiently
There are many other proven benefits of lifting weights. A 2013 study in the Journal of Sports Science and Physical Fitness, for example, found that full-body strength training was an effective way for premenopausal women to maintain bone mineral density. Plus, weight lifting regulates your hormones more efficiently, which in turn leads to better sleep, better health, more confidence, and an improved mood.
5. Reduces many chronic diseases and stress
Weight lifting improves cardiovascular health in many ways. It lowers cholesterol, heart disease, blood pressure and reduces the risk of diabetes. It keeps you fit and healthy, promotes bone density, increases spinal bone mineral density and improves bone shaping.
6. Helps in weight loss
Weight lifting is better than aerobic exercise. It helps in building muscle and aids in fat loss. It helps to increase the rate of metabolism and better absorption of nutrients. Strength training is one of the best ways to burn calories even while you sleep or rest.
The expert tip:
Most importantly, the right technique for lifting weights is of utmost importance. If not done correctly, it can do more harm than good. On the other hand, the benefits of lifting will appear from day one.