5 Great Strength Training Benefits For Women

by Jillian See
FITNESS  |  July 17, 2018
  • There are many benefits from lifting weights, and no, you won’t bulk up that easily
    1 / 6 There are many benefits from lifting weights, and no, you won’t bulk up that easily

    Thinking of dropping a dress size or two? You might think that slogging away on the treadmill is mandatory to achieve that. But guess what, strength training is actually more effective in sculpting your body.

    There’s a huge misconception that pumping iron will make one bulk up. As long as you lift weights with the right techniques and do targeted exercises, strength training can effectively get rid of unwanted muffin tops and sculpt problem areas.

    (Also read: 8 Best Strength Training Exercises For Women, According To Trainers)

    According to Harvard Medical School, doing just 20 minutes of strength training consistently for four to eight weeks will improve your endurance and strengthen your muscles. It helps you get the most out of your cardio sessions, so you will be stronger during your runs. Add one or two strength training sessions each week, stick to this regime and you will see results.

    Photos: 123rf.com

    Read more
  • Strength training effectively burns fat
    2 / 6 Strength training effectively burns fat

    Muscles are important and necessary when it comes to losing fat. The higher your body’s muscle percentage, the higher your metabolism. A high metabolism lets you burn more fat throughout the day by breaking down the food you eat at a faster rate.

    To gain muscle mass without bulking up, focus on doing high-repetition exercises with light weights. If you want overall fat loss, exercises that work the whole body are great for shedding the weight. Try these Crossfit moves for a comprehensive strength training workout.

    Read more
  • Strength training improves bone health
    3 / 6 Strength training improves bone health

    According to the Ministry of Health, women are more prone to osteoporosis and can lose more than 20 per cent of bone mass during the five to seven years after menopause. This is due to the drop in oestrogen levels, which is important for bone health.

    One way to maintain strong bones is to strength train. When you lift weights, your bones go through a natural wear and tear process. The stress makes your bones stronger as your body naturally responds by sending more minerals to your bones for repair. So, resistance training prevents your bones from weakening and becoming brittle. Weak bones will make you more susceptible to fractures or osteoporosis.

    Read more
  • Strength training improves heart health
    4 / 6 Strength training improves heart health

    When doing high-intensity strength training exercises, your heart rate can actually go higher compared to running. A study by Appalachian State University in the US found that strength training gave participants a greater increase in blood flow, lowering their blood pressure for longer post-workout, compared to aerobic exercise. Good blood circulation helps you stay focused throughout the day and lowers your risk of heart diseases.

    (Also read: 6 Common Strength Training Mistakes Women Make)

    Read more
  • Strength training lowers the risk of injury
    5 / 6 Strength training lowers the risk of injury

    Most of us have a dominant side that tends to have stronger muscles. Naturally, we rely on that stronger side to carry out daily activities. In the long run, the over-reliance and stress on the stronger muscles will cause an abnormal pull on your opposing joints or ligaments, leading to an injury. Strength training lets you tackle your muscle imbalances to prevent injuries. When doing your exercises, increase the number of reps on your weaker muscles to balance out the strength.

    Read more
  • Strength training improves running economy
    6 / 6 Strength training improves running economy

    Many runners think that having more muscles would slow them down. But muscles are essential in helping you last through your runs. During runs, your muscle tissues undergo a certain level of stress when you push the pace – that’s when muscle fatigue kicks in.

    (Also read: 5 Strength Training Moves Every Runner Should Do)

    Without strength training, your muscles are unable to handle the stress that might lead to a muscle pull and eventually injuries. In order to improve your run time, your muscles need to be strong enough to hold a faster pace. Start by doing bodyweight exercises like alternate lunges and squats, before adding light weights to the exercises. Doing too much, too soon, can backfire.

    Read more