The importance of strength training as a women
For decades the fitness world and sociaty told us women that the only way to a healthy body was through just doing cardio. Spending hours and hours in the treadmill or endless elpictical sessions because of the fear of ‘bulking up’ meaning the panic of gettiing too bulky and star looking like men (I bet you we all have heard that before). We have been so scared for so long that we wouldn’t even get close to the weight racks haha
But, after so many years of missconceptions, tons of studies have proved the tuth. Strength training isnt just for bodybuilders or male athletes, it’s a powerful tools that can transform a womans physical and mental health in ways that cardio just cant.
If you are a woman and you have been hesitant for too long to start lifting weights, its time to let go of all those myths and embrace all the benefitis it actually has for your body. Adding sstrength training to your routine is one of the most effective things you can do for your health, not just for a couple of weeks but for a lifetime. Lets talk about this.
The bulking up fear
Lets be completely honest today. Most of us have had that fear of being too big or too bulky because we were told that if we started lifting weights we would instantly look like a men full of muscles. This is a common concern but let me be direct with this. ITS NOT THAT EASY. To start, women have significatly lower levels of testosteone thatn men (that is the hormone responsible for muscle growth) so this makes it incredibly difficult for women to build large and bulky muscles witouth a highly specializ died and training regimen that must be taking place for years. Do you think that a body builders body was built by accident in a day? Well no, it takes years and tons of effort and consistency to be possible.
By implementing strenght training into your life, instead of looking like a. bodybuilder you will notice that you lok leaner, with more of a ‘toned’ physique. Strength training will help sculpt your body by creating more definition and a firm shape. It will also help you biold a strong and funcional body that looks as good as it also feels.
Going beyond aesthetics
As I said, we are being a 100% honest here today. We all know that most of the people that start exercising is because we want to look better and that’s totally okar, but let me also tell you about the different benefits or things that happen in our body as we start strenght training that we will feel but we may not see:
- Boost your metabolism and promote fat loss
Muscle tissue is metabolically active, what does it mean? It means that just to exist, it burns more calories at rest than fat tissue does. What does it mean? It means that the more muscle you have, the more calories your body will need to function and the more you can eat without gaining weight or increasing your body fat percentage. When you create more muscle through strenght training you are basically turning your body into a more efficient calorie burning machine even when being at rest, this makes it a more effective long term strategy for fat loss than just spendin g hours doing cardio
- Improve your bone density
Did you know that as we age our bones start becoming weaker and more fragile? This is major concern for most women specially as we start getting closer to menopause. Science has shown us that lifting weights adds stress into our bones, which stimulates them to become denser and stronger, which will be working as preventative measurement that overtime will significally reduce the risk of fractures and make your bones stronger or more dense.
- Improve your heart health
Now, let me be clear about one thing. Cardio is excellent for cardiovascular health, just not the best to build more muscle or be stronger. Research has shown that recular strenght training can also help lower your blood pressure, improve your cholesterol levels which will lead to reduce the reisk of heart disease. So at the end, a strong mody supports a strong heart.
- Boost your confidence and mental health
Theres a huge psychological benefit when starting strength training, its proven that when we train, our bodu produces enforphins (our brain’s natural painkillers and mood elevators which create feelings of happiness and well being) so you will definitely start feeling better. Also, as you get strongher and start lifting heavier weights you will also feel more accomplished and proud about the progress you are making.
But wait, how do I start?
You want to start but don’t know how to? Here are some simple tips to get you on your way:
- Start with body weight exercises: you can start building your foundation at home by adding bodyweight exercises like squats, lunges, push ups, planks which are excellent for builfing that foundational strength.
- Don’t be afraid of free weights: one your are comfortable with body weight exercises start introducing dumbbells or kettlebells. Begin with lighter weights and increase the load overtime
- Aim for consistency: try to incorporate two or three strength traiing sessions per wee. Consistency is more important than intensity at the beginning.
- Prioritize rest and recovery: y our muscles grow and repair as your are resting or sleeping. Make sure your sleep quality is good and eat well and drink lots of water.
- Invest in a personal trainer: As I mention, invest. It really is an investment and you will benefit tons of from it. A personal trainer will teach you proper technique from the beginning whicih will lead you to a less risk for injuries. A personal trainer will build a specific routine according to yout necessities and goals so oyou will actually get to see changes in your body and well being. Consider your body is unique and nobody elses has the same necesssities or capacities so its important to have a routine that is tailored according to you
Book a free asseesment with us, we can help you star with your fitness journey and create a solid base as you start familiarizing in this world. This journey is meant to be fun and you will discover how good you will feel!