10 Benefits of Strength Training

Show off your well-toned arms and legs

Weightlifting is an excellent way to develop firm muscles, but many women shy away from this form of exercise because they think they’ll end up with muscle bulging arms and legs and chests where breasts have all but disappeared. Television is mainly to blame for this kind of thinking as amateur weight lifting doesn’t cause such dramatic results. Ordinary women can enjoy the benefits of strength training and still look feminine.

1. Muscle development

You don’t have to worry about exploding muscles because women lack the testosterone required for muscle hypertrophy. Bodybuilders work out for hours every day to develop and sculpt their bodies. What you will acquire through a lightweight strength training program are attractively toned limbs.

2. Build physical strength

If you’ve ever battled opening a glass jar, or been out of breath carrying a bucket of water or a basket of laundry, you will definitely benefit from strength training. When your muscles learn how to respond to weights, everyday chores will be easier to deal with. As you develop leg muscles, you will be able to walk further without feeling tired or getting cramps.

3. Fat burning

There is more good news if you want to lose a few pounds. Weight lifting is an excellent way to burn fat. Studies have shown that for every two pounds of muscle gained through strength training, three and a half pounds of fat are lost. Not only that, while building muscle, you will burn more calories by revving up your metabolism.

4. Reduce the risk of injury

If you’re suffering from back pain, a well-designed, lightweight lifting program has been proven to be 80 percent effective to strengthen lower back muscles. Muscle building has also been linked to stronger joints and ligaments which reduces the risk of osteoarthritis. As an added benefit, you will experience improved balance and flexibility.

5. Better performance

Women who play sports will enjoy an enhanced athletic performance. Regular strength training will improve a tennis serve, increase the distance on a golf ball drive, and will boost your power delivering a bowling ball. No matter what sport you play, building stronger muscles will reduce the risk of injury.

6. Recovery and rehabilitation

Prevention is always better than trying to cure an accident, but mishaps do happen. Shoulders, wrists, knees, and ankles are known to get weaker as you age. When you follow a regular strength training program, if you do hurt yourself, your recovery time will be shorter if your muscles and joints are strong.

7. Osteoporosis

Weight lifting also benefits your bones. Strength training significantly benefits bone mineral density in a relatively short period of time. Working with weights, combined with a calcium-rich diet, can hold osteoporosis at bay.

8. Heart disease

Weight lifting will also strengthen your heart and cardiovascular system and can lower your blood pressure. Regular exercise will lower LDL (bad cholesterol) while improving HDL (good cholesterol).

9. Diabetes

Older women are often at risk for diabetes. Not only because of sugar intake or obesity but also because of the change in the way their body processes sugar. Strength training can improve diabetic symptoms in as little as four months through better utilization of glucose.

10. Depression

If you’re prone to feeling depressed occasionally, regular workouts with a set of light weights can mean the difference between feeling blue and feeling happy. Studies have shown that women who engage in weight lifting feel more capable and confident.

If nothing else, strength training that develops muscles will prevent sagging body parts and flabby skin. As you look better, you will feel better. Instead of covering up, you can show off your well-toned arms and legs.