Ladies, today we're going to give you the lowdown on why strength training is a game-changer for your fitness journey. And fellas, don't you go clicking away just yet. This isn't only for the ladies — you can learn a little more about the overall health benefits of strength training, too.
Here at My Fit Foods, we're not just about serving up delicious, nutritious meals. Sure, that's a big part of what we do, but we're also a community. We're a group of health-conscious, fitness-loving folks passionate about living life to the fullest.
Whether you're a newbie to the world of fitness or a seasoned gym-goer, strength training has a place in your routine. Simply put, strength training is a fantastic way to boost your overall health and wellness.
1. Muscle Strength and Tone
If the idea of flexing some well-defined muscles makes you want to hit the gym right now, then strength training is the right fit for you! Whether you’re following a weight training program by lifting weights or using your body weight for resistance exercises like squats, lunges, and pushups, strength training exercises are your secret sauce to building lean muscle mass.
And no, it's not about becoming the next bodybuilding champion (although, if that's your goal — go for it!). Building muscle is all about improving your strength and giving your body a more toned and defined look.
In other words, strength training is a tool that can help you sculpt and improve your body composition while also improving your muscle strength. Talk about a one-two combo!
2. Weight Management
There’s a stubbornly persistent myth out there that cardio exercise is the only way to burn body fat. While aerobic exercises like jogging, biking, and swimming are excellent for burning fat, strength training is also a super-effective way of managing your weight and shedding some extra pounds.
The secret is that strength training can give your metabolic rate a major boost, helping in both effective weight loss and weight management. Not only does lifting heavy weights burn up calories during your workout, but having more muscles will help you burn more calories even when you’re resting on the couch! It’s an incredibly efficient weight management method that helps you to work smarter and not harder.
3. Energy Boost
Strength training is the natural version of a morning cup of joe without the unpleasant crash. Regular physical activity and building your muscles by using dumbbells, resistance bands, or your body weight can steadily increase your energy levels over time.
Whenever you exercise, you’ll be sending oxygen and nutrients to the various cells and tissues within your cardiovascular system. Improving this system (more on that later) can help your heart and lungs function more efficiently and provide you with more energy to tackle your day.
So, if you’re constantly feeling drained by midday, strength training might just be the pick-me-up you need!
4. Sleep
How often do you truly get a good night’s sleep? For something so universal, it sure can be quite challenging to experience a restful night of sleep. Well, sleeping like a baby is a lot easier after a solid strength training session.
The reason is that your brain releases a ton of feel-good hormones, known as endorphins, that help to alleviate pain and make you feel pleasure. The effect of these endorphins can help you wind down easier at night and catch those elusive ZZZs with ease.
Instead of counting sheep to fall asleep, grab some free weights and start counting reps. It just might help you achieve that much-needed night of high-quality and replenishing sleep.
5. Bone Health
Strength training isn’t just about building stronger muscles but also about building stronger bones. Anytime you engage in resistance training, it puts pressure on your bones.
This pressure stimulates cells known as osteoblasts to lay down new bone material. This process helps to increase your bone density and delay bone loss. In other words, it makes your bones stronger and less prone to fractures.
These benefits are especially important for older women and those experiencing menopause. Both groups have an increased risk of osteoporosis, which can cause bones to become brittle and weak.
With osteoporosis, even something as benign as bending over or a rough cough could cause a bone fracture. So, every time you lift a barbell, remember that you’re not only sculpting your muscles but also fortifying your skeleton.
6. Heart Health
As we briefly mentioned earlier, lifting weights can provide an excellent boost to your heart health. Strength training typically involves short bursts of intense exercise.
You’ll need more blood and oxygen than usual, so your heart and lungs will have to work harder. While you’re pumping iron, you’ll also be pumping your heart and giving your cardiovascular system a workout. Over time, your cardiovascular system will adapt and become more efficient at performing its job.
As your heart health improves, it can help decrease blood pressure and lead to a lower resting heart rate, both of which are indicators of a healthy heart. Furthermore, plenty of studies have shown that strength training can improve your blood flow and reduce the risk factors associated with heart disease, the leading cause of death for Americans since at least 1950.
So, if you want to keep your heart beating strong, then get in the gym and start lifting!
7. Mental Health
The mind and body share a strong connection. What happens to one will inevitably impact the other. That means that working out your body can also provide benefits for your mind as well.
As we touched on before, the physical exertion required for strength training triggers the release of endorphins. The flood of these endorphins can help you to better manage stress levels and improve your mood.
The Bottom Line
So, there you have it, folks — the inside scoop on the top benefits of strength training for women. From the young gun just starting her fitness journey to the seasoned pro looking to shake things up, these benefits are universal. So, whether you're 18 or 80, strength training has something to offer you.
We wholeheartedly encourage all women to either start or continue strength training. Remember, strength training isn’t just for athletes, bodybuilders, and bulking up. It’s about improving your health, well-being, and quality of life one rep at a time.
What you fuel your body with is equally important. That's where we come in. Our mission at My Fit Foods is to provide you with nutritious, delicious meals that support your strength training journey. We're not just about counting calories; we're about quality, balance, and taste.
We're here to empower you to reach your fitness goals while promoting overall health and wellness. It's not about quick fixes or instant results but making sustainable changes that will benefit you in the long run.
So, ladies, are you ready to get lifting? With strength training and My Fit Foods in your corner, you're well on your way to a stronger, healthier you. Let's do this together!
Sources:
Does Exercise Really Boost Energy Levels? | Harvard Health
Effects of Resistance Exercise on Bone Health | PMC
Physical Activity and Your Heart - Benefits | NHLBI
About Author: Mario Mendias
