Women Should Strength Train
Strength training has many benefits, and should be included in everyone’s routine. A lot of women don’t want to lift weights as they don’t understand the benefits and there are some myths out there about what the results will be.
You Won’t Get Bulky by Accident
I hear this so many times. A lot of women worry they will suddenly bulk up and become too muscular. Worrying about gaining too much muscle is a bit like worrying about becoming a professional footballer if you start playing in a local 5-a-side league! Gaining muscle isn't that easy, or quick. Go to any gym and you'll see men struggling to gain muscle despite them actually trying to gain muscle. It's even harder for women as they don't produce anywhere near as much testosterone as men do. Women aren't able to build as much muscle as men can because of this. You might see women who have huge muscles on magazines covers, Instagram and bodybuilding shows. Most of the time these women have been using steroids, while also trying their best to achieve that look. A natural drug-free woman who's not trying to bulk up doesn't need to worry about looking like that.
Gaining a significant amount of muscle is hard, and is a slow process even for men. It takes a long time. You're not suddenly going to wake up huge, it's a slow and gradual process. It's also very easy to lose any unwanted muscle in the unlikely event that you gain too much.
However, I've never known anyone to gain too much muscle. No one ever gets too muscular by accident. You need to eat a lot to gain a lot of muscle. It's hard work and you need to consistently work at it for a long time. I've worked hard to gain the muscle I've built. It involved training for years and forcing myself to eat even when I didn't want to every day. If you're eating at maintenance you won't gain weight.
If a woman came to me who wanted to get bulky and build huge muscles, I would tell her it's not realistic. So don't worry about getting too bulky.
It won't happen
Increasing Your Strength
Increasing your strength isn’t something that most women value. However, by improving your strength you can make everyday tasks easier and reduces the chance of injuries.
It can reduce aches and pains as well. Got a bad back? Strength training, when combined with mobility training, can often reduce, or get rid of it.
The best way to build a better bum is lifting weights. Those Instagram models who have great bums didn’t get it from doing loads of cardio. It comes from exercises like squats, hip thrusts, etc. lifting weights will also improve your posture. I've had female clients lose inches from their waist while gaining around her glutes. Changing the shape of their body for the better.
Gaining muscle increases the number of calories you burn at rest as muscle burns more calories than fat. Muscle is also denser than fat, which means you’ll look slimmer at the same weight if you have a higher ratio of muscle to fat than if your body fat percentage was higher.
Decrease The Risk of Osteoporosis
Lifting weight also helps keep your bones healthy. From about age 30, the density of bones begins to diminish. As a result, bones become more fragile and are more likely to break. Bone loss can lead to low bone density and eventually osteoporosis. This can lead to bone fractures, even with minimal trauma. Osteoporosis is a disease in which bones become weak and fragile.
This is especially a problem for women as the loss of bone density speeds up in women after the menopause. This makes osteoporosis more common among older women. There are two things that determine the chances of women getting osteoporosis.
- The amount of bone you have when you reach menopause. The greater your bone density is, to begin with, the lower your chance of developing osteoporosis.
- How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. Strength training will maximise the amount of bone you have before the menopause and will slow down the loss of bone density, and so reduces the risk of osteoporosis.Broken bones can lead to serious problems for elderly people. For example, hip fractures can lead to a downward spiral of disability and loss of independence.
This is an article about one of my client and the results she got from just 10 weeks of lifting weights