Weight training is trending these days, but there are still some gals out there who are hesitant to do it. One big reason is the fear of getting bulky.
That fear is totally unfounded. Women naturally have way less testosterone than men do. Testosterone is the hormone that helps guys build those big muscles and bulk up.
According to a Mayo Clinic Laboratories test, men aged 19 and up have testosterone levels ranging from 240 to 950 nanograms per deciliter (ng/dL). On the other hand, women in the same age range have levels between 8 and 60 ng/dL. That’s a huge difference!
So, ladies, there’s absolutely no reason for you to be scared of weight training. In fact, it has so many awesome benefits for us. Let me break it down and share some benefits of weight training for women.
Table of Contents
- Weight Training Makes You Burn More Fat
- Weight Training Offers Cardiovascular Benefits
- Weight Training Improves Your Appearance
- Weight Training Increases Your Longevity
- Weight Training Increases Your Bone Density
- Weight Training Improves Mental Health
- Closing Remarks
Weight Training Makes You Burn More Fat
Your muscle plays a role in determining your Basal Metabolic Rate (BMR). That’s the number of calories your body needs to keep functioning when you’re just chilling or resting.
When you lift weights, you’re building up those muscles of yours. More muscles mean a higher metabolic rate. That means you’ll be torching more calories even when you’re not exercising.
Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, did some awesome research. He found that ladies who hit the weights 2-3 times a week for 2 months gained almost 2 pounds of muscle while shedding 3.5 pounds of fat.
Weight Training Offers Cardiovascular Benefits
Weight training can boost your cardiovascular health. It could improve the size, strength, and performance of your heart. It’s super beneficial to your heart.
There’s a study about this published in Medicine and Science in Sports and Exercise by Duck-Chul Lee and his colleagues from Iowa State University. They found that simply hitting the weights for less than an hour a week can slash your risk of heart attacks and strokes by 40 to 70 percent.
Two of his other studies published in Mayo Clinic Proceedings yielded related results. They found that performing resistance training for less than an hour a week can reduce your risk of metabolic syndrome by 29 percent. Plus, it can lower your chances of having high cholesterol by 32 percent.
Another research by Dr. Scott Collier from the Department of Health, Leisure and Exercise Science at Appalachian State University found that weight training can drop your blood pressure by a crazy 20 percent.
He also discovered that the awesome effects of weight training can last for, like, 30 minutes after you’re done. These effects can even extend up to 24 hours in people who work out for 30 to 45 minutes, 3 times a week.
Weight Training Improves Your Appearance
Lean and toned ladies stand out in a way that skinny girls can’t. And weight lifting is the secret sauce to getting those lean and defined muscles we crave. With strength training, you have the power to sculpt specific areas of your body.
Weight training can also improve your overall posture. It strengthens your low back, boosts your shoulder muscles, and cranks up your core strength. All lead to a posture that’s on point and ready to slay.
Weight Training Increases Your Longevity
Having more muscle can increase longevity. So, when you hit those weights, you’re boosting your chances of living a longer life.
A study from UCLA back in 2014 looked at a bunch of people (3,659 to be exact) who were 55 or older for men and 65 or older for women. They wanted to see how muscle mass affects the risk of death. The researchers used fancy stuff like bioelectrical impedance to measure muscle mass index.
And guess what? The results were mind-blowing. The more muscle mass these individuals had, the less likely they were to die prematurely. Having more muscle could set you up to rock a long and awesome life.
Weight Training Increases Your Bone Density
Weight training pumps up your bone density and reduces the risk of fractures. Strong bones also mean better balance and fewer chances of taking a tumble. This is especially crucial for us ladies in the post-menopausal stage, where we’re prone to osteoporosis.
A review article by Jennifer E. Layne and Miriam E. Nelson from Tufts University revealed that almost two dozen studies in the past decade have shown a positive and direct link between resistance training and bone density.
When you lift those weights, you’re giving your bones the kick they need to level up. The pressure you put on your bones stimulates those bone-forming cells to create new bones. This makes your bones stronger and denser.
Weight Training Improves Mental Health
Weight training can help you reduce stress, anxiety, and depression. When you hit the gym, your body releases some mood-boosting chemicals like endorphins and dopamine. They can lift your spirits, boost your interest in activities, and leave you feeling accomplished and confident.
Besides that, weight training can improve memory and memory-related tasks. It helps improve your brain’s ability to handle all those tasks life throws at you.
In a study published in JAMA Psychiatry in 2018, Brett Gordon et al. conducted a meta-analysis of 33 clinical trials. They found that resistance training could significantly reduce depressive symptoms in adults.
There you go, the 6 benefits of weight training for women. Weight training is not just about getting toned and burning off that excess fat. It’s also about getting your cardio game on point, boosting your bone density, and increasing your lifespan. Plus, it’s a total mental health savior.
These benefits aren’t actually just for us ladies, guys can benefit too. It’s crazy not to jump on the weight training train. If you haven’t started yet, it’s never too late to get in the game.
So, let’s make weight training a part of our routine! Grab those weights, pump that iron, and watch the magic happen as you burn fat and sculpt your body. Weight training can empower you and help you conquer life’s challenges like a boss.
About the Author
Sasha Lizaveta is a fitness enthusiast and content manager at BadassBodyProject.com. She advocates a conservative yet effective approach to fitness. She believes in the power of gradual changes to achieve long-lasting results. When not working out or creating content, she can often be found engrossed in books, playing with her cats, or travelling.