Benefits of Strength Training for Women

There is something intimidating about strength training. It is like most women are afraid of starting to train with weights and they all have some misconceptions about it.

Some of them are afraid that they are going to be too bulky and muscular, some that they could never lift heavy weights and it will hurt them, some believe they won’t be able to lose weight with strength training.

But the fact is that strength training is one of the best ways of working out you can do.

It has many health benefits and can also help you to sculpt your body the way you want it.

Some of the benefits of strength training are:

  • Helps to improve your muscle tone and strength – this is helpful in preventing injuries and protecting joints
  • Improves your mobility and balance
  • Helps to keep the good posture and decreases the risk of injury
  • Helps you to lose that extra weight
  • Increases bone density and reduces the risk of osteoporosis
  • Helps with prevention or control of chronic diseases such as diabetes, heart diseases, arthritis, back pain, and many others
  • Helps with depression and anxiety
  • Improves your sleep
  • Boosts your self-confidence, increasing your self-esteem and making you happier

As you can see strength training is amazing and could help you in improving your health and getting the body you want.

Many women are afraid of strength training but in fact, it is one of the best workout routines out there! We should embrace it.

Will I look bulky lifting weights?

The short answer – NO, you won’t look bulky lifting weights.

Strength training is not going to make you bulky, it will actually help you sculpt your body the way you always wanted. Men and women don’t have the same hormones responsible for building muscles so for women it’s much harder to build muscles and bulk themselves.

Strength training for women is focused on toning their body, on endurance and firming their muscles.

Women can focus on many things during strength training depending on what they want to achieve, but this kind of exercise is great for almost every goal you have: core strength, toning and sculpting your entire body, weights loss, building booty or increasing your body size.

Strength training is much more than just going to the gym. This seems intimidating for most and they assume that strength training is just not for them.

But strength training is so versatile that anyone can find something they will enjoy.

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Bodyweight exercises

Yes, this is strength training too. To have an amazing workout you don’t have to go to the gym or even use any equipment at all.

Your own body weight is enough to make for an excellent exercise. Bodyweight exercises use your body for the resistance part of the training.

These exercises are squats, lunges, push-ups, planks, dips, crunches and many more.

As you progress you can do much harder versions of these exercises and also different rotations and combos.

Exercises using free weights

These include dumbbells, barbells, weight plates, kettlebells, medicine balls, and others.

You can get amazing results using weights in your training, you can use them in the gym or buy a few different weight dumbbells and have everything needed for a perfect home training.

Getting started with the home gym is easy and relatively cheap so it is a good option to consider.

Gym machines

Gym machines are a great add-on to your workout routines and can be very beneficial for muscle strength, but are not necessary for good, rounded, strength training.

Research the results you can get with each or ask your coach for assistance.

Resistance bands and loops exercises

Resistance bands are growing in popularity and there is a good reason for that.

They are versatile, you can train your entire body with bands. But they are also amazing in muscle isolation exercises.

They are cheap and don’t require a lot of space for storage. That’s why they’re perfect for home workouts and to use when travelling.

Can I lose weight with strength training?

Of course, you can. Strength training is great for fat loss.

It will help you burn fat while you build your muscles. If you want great results, strength training combined with HIIT exercise is a great choice of losing weight.

The benefit of strength training is that you can make goals for any part of your body; and with strength training, you can achieve them all.

  • For weight loss combine strength training with cardio and HIIT training
  • For increasing the muscle mass and building muscles lift heavier weights in 8-12 reps range
  • For developing muscle strength go for lower reps higher weights
  • You can sculpt your body the way you want, focus on your back or abs, or build your legs and glutes. Everything is possible with strength training.

When you start with strength training you should start slowly and build your way towards the body you have always wanted.

Strength training is the best and most effective way to do so.

Choose the way you want to incorporate strength training in your workout regime and just watch the results. But I am warning you – it is highly addictive once you see the results!

USEFUL TO READ: Working out during pregnancy – is it safe and can I do it?

Renata Sanko
Certified personal trainer with years spent on education and research on how to help women heal their body after birth. I have dedicated myself to help other women to regain and heal their body after having a baby...

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