Benefits of strength training for women

Exercise

18 Oct

Strength training is a type of exercise that involves using resistance to increase muscular strength and endurance. For example your body weight, dumbbells, bands or a kettlebell.

Traditionally, strength training has been associated with men and bodybuilders, but in recent years, more and more women have been embracing strength training and we think it’s awesome!

There are many benefits of strength training for women, both physical and mental. In this blog post, we will explore some of the key benefits of strength training for women, as well as share our She Moves recommendations for anyone wanting to get started!

Increases Muscle Mass and Strength

One of the primary benefits of strength training for women is that it increases muscle mass and obviously our strength. And no this doesn’t mean you’ll get bulky! When you lift weights or use resistance bands, you are putting stress on your muscles.

This stress causes small tears in the muscle fibers - we know this sounds full on but it’s exactly what we want! Because when those little tears repair they grow back stronger. Over time, this leads to an increase in muscle mass and strength.

This is especially important for perimenopausal and menopausal women, because as we age we lose muscle mass. By strength training, women can counteract this loss of muscle and maintain strength as they age.

Boosts Metabolism

Strength training boosts your metabolism. When you strength train, your body burns calories during the exercise and continues to burn calories for several hours after you finish. This is known as the afterburn effect and we are here for it!!

Improves Bone Health

Another benefit of strength training for women is that it can improve bone health. Weight-bearing exercises, such as squats and lunges, put stress on your bones, which stimulates the production of new bone tissue. Again, this is super important for women, as we age, we’re at a higher risk of developing osteoporosis.

By strength training, women can strengthen their bones and reduce their risk of fractures. How good!?

Reduces Risk of Chronic Diseases

Like all forms of physical exercise, strength training has also been shown to reduce the risk of chronic diseases. Regular strength training can improve insulin sensitivity, which reduces the risk of developing type-2 diabetes. Additionally, strength training can lower blood pressure, reduce the risk of heart disease, and improve cholesterol levels.

Enhances Mental Health

Finally, strength training can enhance mental health. Exercise releases endorphins, which are feel-good chemicals that can improve your mood, reduce stress and anxiety. Strength training can boost self-confidence and self-esteem, as women see improvements in their physical abilities and appearance.

Keen to start your strength training journey?

We’ve got you covered at She Moves with our Online Membership! Each week we deliver 13 new workouts inside our closed members community. Try the following workouts to kick start your strength training journey:

She Lifts - Weights workout: A challenging 20 minute weighted session with both low and high impact options. We use basic equipment to tone and strengthen your whole body! (Pregnancy safe)
Try a free class here
She Tones - Body weight: You’ll know you’ve had an excellent strength workout, but without strain on your joints and pelvic floor. This 20 minute low impact bodyweight workout alternates between intense work and recovery. Ideal for women who like to challenge their limits, without the impact.
Try a free class here
She Explodes HIIT - Body weight: It will make you sweat, get your heart racing and leave you feeling strong and unstoppable. This 20 minute high intensity, high impact bodyweight workout alternates between intense work and recovery. Ideal for women who are not afraid to work hard for maximum results. Try a free class here
She Starts - Beginner: New done exercise before? You’ll wanna start with She Starts and progress from there! No getting up and down off the floor, no jumping and loads of exercises are done sitting! We know how overwhelming it can be when you are just starting your journey, this class aims to leave everyone feeling like movement is achievable and fun.
(Pregnancy & Postpartum safe) Try a free class here

In conclusion, strength training offers huge benefits for women and at She Moves we absolutely LOVE it!

It can increase muscle mass and strength, boost metabolism, improve bone health, reduce the risk of chronic diseases, enhance mental health and don’t forget it’s an essential component of training as we age!