Engaging in consistent strength training can yield significant benefits for women; here are a few advantages that women can acquire from it.
Entering a gym can be intimidating, particularly if you lack knowledge about the necessary exercises to develop strength. However, with good coaching and determination, one may develop a strong body that will benefit you in the long run. The practice of women engaging in strength training has become more common, with dedicated strength & conditioning gyms such as Kinetix Lab having led the charge in the past few years.
Various strength training methods can be performed utilizing a range of equipment, including traditional methods like dumbbells, barbells, kettle bell, and even one’s own body weight. Cardiovascular exercise has been extensively advocated for women as a means of achieving weight loss and enhancing cardiovascular health, nevertheless, as evidenced by multiple success stories from the aforementioned gym of women starting out being scared to be bulky and muscular, to learning how to love their body through an empowered sense of self brought on about by newfound strength by the help of expert coaches. Strength training has been found to yield various advantages across different life phases.
Here are some of the advantages of strength training, ranging from muscular growth to improved sleep.
Muscle Mass Increase
As we progress in age, it becomes increasingly crucial to maintain adequate muscle mass in order to continue enjoying our physical activity as it will help prevent us from sustaining injuries. It is a widely held misconception that lifting weights will cause women to “bulk” up. the “Bulked” up look requires years of effort and a variety of lifestyle modifications and a sustained caloric surplus over time, and women are genetically different from men in that men have more testosterone in store to aid in muscle gain with enough dedication.
Stronger Bones and Joints
Engaging in consistent strength training can result in increased bone density and provide support for aging joints. Strength training exercises can put enough tension on your joints and bones to help them grow stronger. Osteoporosis being more common in women leads to a massive loss in bone density and strength, which is why increasing good posture and engaging in this physical culture is vital in preventing it. Strong joints can also help to prevent injuries, give a big decrease in fall risk in the aging population and just having 120 minutes of strength training a week reduces mortality risk by 11-29%
Aids in Weight Loss
Strength training has been shown to be highly effective in enhancing body composition. Unlike cardio, strength training causes the body to continue burning calories even when you are at rest. The objective is to gain lean muscle mass, as this is associated with an increased resting metabolic rate, representing the overall caloric expenditure during periods of rest. And the best way to grow lean muscles is to engage in regular strength training and backed by proper diet.
Better Sleep Quality
Strength exercise will weary your muscles, and sleep is necessary for muscular recovery. The more you exhaust your muscles, the more likely your body is to sleep soundly. According to studies, strength training increases adenosine production. Adenosine is a chemical that causes drowsiness, allowing people to fall asleep more quickly and effectively. However, it is not recommended to perform strength training close to bedtime because it will have the reverse impact of improving sleep quality.
Improves Mood and Self-esteem
Any form of exercise can elevate your mood. Whenever strength training releases feel-good chemicals, your mood will be positive. Being disciplined in your strength training can produce positive physical benefits that will increase your self-esteem and confidence. Wearing the clothes you’ve wanted to wear and no longer feeling physically weak will help you with the mental health stability you deserve.
It’s never too late to start becoming physically strong. It’s great that there are gyms like Kinetix Lab that specialize in strength and conditioning training. If you’re not sure where or how to start, Kinetix Lab has highly qualified coaches who can help you begin with a program that is tailored to your goals. Kinetix Lab also has a Recovery Room where skilled physiotherapists can help you resolve knots in your body and recover from physical injuries with continuing therapy. You can visit Kinetix Lab in their locations at UP Town Center, Podium, and One Ayala. Follow Kinetix Lab on Instagram and Facebook. Your journey to strength starts now!
Reference:
Pubmed – www.ncbi.nlm.nih.gov/pmc/articles/PMC5721806
