If your workouts currently consist of high energy classes and you haven’t seen the benefits you were seeking, you should look at adding resistance training AKA weight training to your weekly training regime.
I know what you’re thinking those pesky weights will make me look bulky. In fact, as health professionals we would recommend for enhanced mobility/functionality and mitigating disease states we should all take part in two types of physical activity each week, aerobic exercise and strength training.
1) Improved fat loss
When lifting weights, you build lean muscle. The more muscle you have the more calories you burn maintaining your newly acquired muscle. So, weight training will help to boost your metabolism, meaning a reduction in body fat. For each pound of muscle you gain, you’ll burn approximately 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 hormonal differences between men and women. 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. This is particularly relevant to post menopausal women, strength training will help to maintain bone density, joint stability and most importantly muscle integrity. This, coupled with an adequate amount of dietary calcium, healthy fats and, of paramount importance, an adequate amount of 1st class protein can be a women’s best defense against osteoporosis, and build a stronger back and core which in turn can 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. Another great reason to develop 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 LDL cholesterol and increasing HDL cholesterol, and in turn this will help to lower blood pressure and reduce risk of coronary artery disease.
Using weight training as part of your routine will also improve the way the body processes sugar, that is, we can increase insulin sensitivity which will mitigate the risk of Type 2 diabetes.
LED have created specialist weightlifting courses at The Hangar in Axminster specifically for women. Whether you’re completely new to using weights or want to develope perefect technique from our expert lifting coaches, you can find out more by clicking below.