Women have different fitness needs than men. Men tend to have more muscle mass and strength, but women need different kinds of strength to support their bodies as they go through life. The right resistance training helps you build strength without bulking up like a man. Women tend to be at higher risk for developing osteopenia (ie. bone loss) and osteoporosis because of genetics, weight gain from childbirth, and the natural aging process. Resistance training can help prevent bone loss by building muscle mass and bone density. It’s also the best way to train if you want to lose fat and not just muscle mass because it’s more challenging than aerobic exercise alone.
What is Resistance Training?
Resistance training, also known as strength training, uses the weight of your own body as resistance to build muscles. Resistance training is not for building endurance, but for building strength and power. You can do a variety of exercises to build strength in your major muscle groups: lower body (squats, lunges, leg presses), upper body (push-ups, bench press, arm curls, shoulder press), core (planks, crunches, leg raises), and flexibility (yoga). There are many different types of equipment that can increase the difficulty of your exercises and build strength faster. You can use dumbbells, weight machines, elastic bands, or your own body weight. No matter what equipment you choose, the goal remains the same: to lift a challenging weight or object several times.
Why is it Important for Women?
Aging causes muscles to break down and become weaker and less flexible, which is known as sarcopenia. Women are at a higher risk of experiencing sarcopenia because of their lower levels of testosterone, which helps build muscle. As women age, less muscle mass means a greater risk for osteopenia and osteoporosis, which is why regular resistance training is so important. Lifting heavy weights 3 times a week has been shown to increase bone density and reduce bone loss. Resistance training can also help prevent obesity and type 2 diabetes, lower your cholesterol and blood pressure, improve your mood, and improve your sleep.
How Does Resistance Training Help Women?
Weight-bearing exercises like squats, lunges, and leg presses especially when you increase the weight or use a machine that has you standing upright. This can help build bone density and reduce the risk of osteopenia and osteoporosis. All major muscle groups can be targeted with resistance training, but it’s especially good for your core and lower body.
Weight Loss: Resistance training boosts your metabolism while you’re working out, and even after you’ve finished. This is especially true when you’re lifting heavy weights. Because of this, resistance training is the best way to lose fat without losing muscle.
Improved Mood: Studies show that resistance training can be as effective as antidepressants for treating depression. This is linked to the release of endorphins and serotonin during exercise.
Better Sleep: Resistance training can help you fall asleep faster and sleep more restfully.
Tips to Make Resistance Training Easier for Women
Start with lighter weights and gradually work your way up. It’s better to start with lighter weights and increase the difficulty as you get stronger. This is especially important if you’re new to resistance training. Make sure you’re eating enough calories to support your workouts. If you’re trying to lose weight, you need to be in a caloric deficit. If you’re not eating enough, your body will break down muscle for energy instead of fat. Create a support network. Don’t try to do this alone. Find a friend or coworker to train with, join a class, or hire a personal trainer to keep you motivated and teach you proper form. Eat before your workout. This will help you have more energy and focus during your workout. Make sure to eat enough so that you’re not hungry, but not so much that you feel full.
Resistance training is an important part of any fitness routine. It can help you build strength and muscle, boost your metabolism and energy, improve your mood, and even help you sleep better! Weight-bearing exercises like squats and lunges are especially good for building bone density and reducing the risk of osteopenia and osteoporosis.