For many years, the concept of women lifting weights has earned a somewhat negative reputation among those who are less informed about the benefits of strength training. Many women continue to avoid lifting weights because they think these exercises will make them bulk up, and lend to a thicker, rounder, and more robust physique. However, on the contrary, weight lifting should be included in every woman’s fitness routine. There are multiple benefits to strength training, including tighter, more toned muscles, speedier weight loss, and improved flexibility and overall health.
Want to learn more about the benefits of strength training for women? Check out these seven great reasons you should be lifting weights if you’re a woman.
1. You’ll burn more fat
Ongoing studies are continuing to reveal that strength training is more effective at helping individuals lose belly and abdominal fat than regular aerobic, cardio exercise. In fact, a recent study published in the journal Obesity found that those who devote at least 20 minutes per day to strength training are able to keep off belly fat long-term.
2. You’ll burn more calories
The more muscle mass you have on your body, the more calories you’ll burn on a daily basis just by performing normal, everyday functions such as breathing. According to Holly Perkins, CSCS, a woman’s strength-training expert, you’ll burn more calories as a result of having more muscle — even when you’re sleeping, brushing your teeth, and checking Facebook.
3. You’ll improve your flexibility
Over time, strength training will naturally help improve your flexibility by default. A study conducted by researchers at the University of North Dakota found that strength training is actually more effective at improving your flexibility than the usual static stretches. At first, you may not be able to complete certain exercises due to lack of flexibility, but as time wears on, you’ll find that your flexibility will continue to improve as you grow stronger.
4. You’ll improve your heart health
Any form of exercise is effective at improving your cardiovascular health, but strength training can help accelerate the rate at which your blood pressure and cholesterol levels decrease. A study conducted by Appalachian State University found that those who engage in just 45 minutes of strength training can lower their blood pressure by 20 percent — a statistic that puts resistance training above most blood pressure medications in terms of efficacy.
5. You’ll improve your bone health
As women age, their risk for osteoporosis also increases. Strength training can help your bones become stronger and more dense as a result of training them along with your muscles during weight lifting. For example, when you do a leg curl, your muscles will pull on your leg bones, and trigger a reaction in which new, healthy bone cells are created.
