7 Essential Benefits of Weight Lifting for Women
Lifting weights and strength training have been gaining popularity over the last few years - and for good reason! It’s no secret that it’s an incredibly beneficial form of exercise not only physically, but also mentally and emotionally too.
But I’m diving deeper into the benefits of weight lifting and looking beyond the scale and typical narratives you make think of when it comes to strength training.
For women, there are 7 main benefits of incorporating strength training into your overall health and wellness routine:
- Gain/maintain muscle mass
- Gain/maintain bone density
- Maintain/improve metabolic health
- Maintain/improve physical function
- Maintain/improve quality of life
- Maintain/improve mental health and reduce stress
- Maintain/improve self-confidence and self-efficacy
What exactly do all of these mean for you? Let’s dive in.
1. Build and Maintain Muscle Mass
After the age of 30, women can lose between 3-8% of muscle mass each decade if they’re sedentary. This muscle loss can affect physical function, making everyday activities feel more challenging, increasing the risk of falls and injuries.
Strength training can help preserve muscle mass, which is crucial for longevity and maintaining independence as we age. It can also help change your body composition and make you feel more confident and comfortable in your clothes!
Pro Tip: Aim to consume adequate protein (around 1g/lb of body weight) to support muscle maintenance and growth. If you’re just starting out, aim for at least 90g of protein per day, split between meals.
2. Increase Bone Density
Did you know that after around 44 years of age, women lose an average of 0.4% of their bone mineral density per year!? What does that mean for women?
Women are at a higher risk of osteoporosis, particularly after menopause, when estrogen levels drop. Strength training can slow this bone loss, helping to maintain or improve bone mineral density and reduce the risk of osteoporosis.
This is also crucial in reducing the risk of fractures and maintaining mobility as you age.
It’s also important to support your bone health by eating calcium-rich foods, getting enough vitamin D and considering supplements like collagen to strengthen your bones.
3. Improve Metabolic Health
As we age, less movement combined with muscle loss can lead to unhealthy weight gain, especially around the abdomen. Muscle tissue burns three times more calories at rest than fat, so increasing muscle mass boosts your metabolism.
Additionally, strength training improves insulin sensitivity, helping prevent or reverse conditions like type 2 diabetes.
By increasing your daily movement and incorporating weightlifting, you can support your metabolic health and reduce the risk of chronic diseases.
4. Enhance Physical Function
One of the most immediate benefits of strength training is improved daily physical function. From carrying heavy groceries to playing with your kids, lifting weights makes everyday tasks easier. Regular strength training also reduces the risk of falls and injuries and improves joint mobility and flexibility.
Strength training is also linked to better cardiovascular health and can reduce your risk of heart disease, high blood pressure and even age-related cognitive decline.
5. Boost Mental Health and Relieve Stress
Lifting weights doesn’t just benefit the body; it’s also a powerful tool for mental health. Strength training releases endorphins, which improve mood and energy levels. Many women feel an emotional uplift after working out, which helps manage stress and improves mental clarity.
However, balance is key - don’t rely solely on exercise to manage stress. Incorporate relaxation techniques like yoga or meditation to tap into your parasympathetic nervous system.
6. Build Self-Confidence and Self-Efficacy
Every rep in the gym is proof that you can push through challenges and achieve your goals. Strength training reinforces a sense of capability and accomplishment, which boosts self-confidence.
As you reach your fitness goals, you build the mental toughness to overcome challenges in other areas of life.
7. Improve Overall Quality of Life
Strength training has far-reaching effects on your quality of life. Enhancing physical function, mental well-being and overall health enables women to stay active, independent and strong as they age. It’s not just about how you look—it’s about how you feel and what your body can do.
Consistency is key. Strength training 2-3 times per week, combined with daily movement, can transform your health.
Strength training offers more than just physical benefits. From stronger muscles and bones to boosting your mental health and mood, it’s a sustainable approach to health that can truly enhance your quality of life.
If you haven’t started already, consider making strength training a regular part of your routine - it’s one of the best investments you can make in your future health and well-being.
Share this with a friend who could benefit from strength training and let’s continue spreading the word about women’s fitness and strength training!
For support in adding strength training to your health and fitness journey, click here to book a don't sweat it intro call.