Benefits of strength training (weight lifting) for women
I hope you won’t grimace your face when you think of strength training (weight lifting) as a woman.
Whether you know about it or not, strength training is very beneficial to you, especially if you want to live longer and healthier… as a woman.
Most women who exercise spend most of their gym time on cardiovascular exercises, ignoring the extremely compelling arguments put forward by researchers over the last decade on the benefits of weight training for women and those over the age of fifty.
You see, when you constantly do strength exercises, you will be physically stronger. Increasing your strength will make you far less dependent upon others for assistance in daily living.
Recent studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. The research also shows that women can develop their strength at the rate of men.
If you have been admiring the figures of fashion models, then know that you can get such with strength training. Many of such fashion models do a lot of strength training.
Dr Wayne Westcott of the South Shore YMCA in Quincy, Massachusetts says that the average women who strength trains 2 – 3 times a week for 2 months will gain nearly 2 pounds of muscle and lose 3.5 pounds of fat.
With strength training you can overcome that scourge of old people – osteoporosis. Strength training at regular intervals can increase spinal bone mineral density and also helps to enhance bone modeling by – wait for it – 13 percent in six months!
This, when supplemented with an adequate amount of dietary calcium, can be a woman’s best defense against the much dreaded bone osteoporosis disease.
If you want to reduce the risk of injury, back pain and arthritis, then strength training will really help you a great deal. It will not only build stronger muscles but also build stronger connective tissues and increase joint stability.
Training over a certain period of time will reinforce the joints, thus helping to prevent injury. Simply strengthening the low back muscles, for example, will work a great deal in eliminating low back pain.
And believe it or not, strength training also helps in reducing the risk of diabetes.
Surprised? Well, don’t be.
Dr. Barry A Franklin, of William Beaumont Hospital in Royal Oak, Michigan, thinks there is a remote relationship between weight training and diabetes. According to him, weight lifting or strength training improves the way the body processes sugar, which may reduce the risk of diabetes.
With all the above benefits, why then are all women not engaging in strength training? If you are one of such women not benefiting from strength training, do yourself a favor right now and get started.
Most importantly, it doesn’t matter what age you are. Even women in their 70s and 80s can build up significant strength through strength training. Also, studies show that strength improvements are possible at any age.
Note however that you should follow the supervision of strength training professionals if you are elderly before engaging in strength training.
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