If your workouts currently consist of high energy or yoga classes and you haven’t seen the results you have aimed for, you should look at resistance training and weight training.
People will tell you that weight training can make women look bulky from building muscle, and it is dangerous or and muscle turning into fat if you stop. This not is true. In fact, NHS recommends to stay healthy, adults should take part in two types of physical activity each week, aerobic exercise and strength training.
Here are six benefits of a weight training program.
1) Improved fat loss
When lifting weights, you build lean muscle. The more muscle you have, the quicker your metabolism will work. This means that weight training will help to boost your metabolism, and in turn, burn more calories, meaning a reduction in body fat and improve weight loss. For each pound of muscle you gain, you’ll burn 30 to 50 more calories per day!
2) Enhance your mood and reduce stress
Exercise releases endorphins which improve your mood, prevent pain and fight depression. Women who strength train commonly report feeling more confident and capable as a result of their training.
3) Gain strength without bulking
Unlike men, women typically don’t gain size from strength training. This is due to the levels of testosterone women have compared to men. Typically, young women have around 10% of the testosterone of men. Because of this, women will develop muscle tone and definition without the size.
4) Reduce your risk of injury, back pain, and arthritis
Weight training not only strengthens muscles but also increases bone density. This reduces the risk of fractures and broken bones. It also builds stronger connective tissues and increases joint stability which, as a result, helps prevent injury.
Weight lighting can also increase spinal bone density and create a strong and healthy spine. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.
It can also help with correcting bad posture and building a strong back and core will also help prevent any lower back pain.
5) Improve your athletic performance
Having a stronger body can also help with other sports by improving power, speed, agility, and endurance.
Weight training will help the body adapt to situations it will face during sport and also, throughout everyday life. Think about developing a training program that incorporates both aerobic exercise and strength training.
6) Reduce the risk of heart disease and diabetes
Weight training can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and in turn this will help to lower blood pressure.
Using weight training as part of your routine will also improve the way the body processes sugar, which may reduce the risk of diabetes.