Weight-lifting brings tangible results. Also, it’s hugely satisfying. Working out with weights is becoming increasingly popular amongst women however many are still afraid that they’ll soon resemble male bodybuilders as opposed to creating the lean physique that they are looking for.
Gradually, the general consensus is shifting towards a hearty thumbs up for weight lifting among women with more and more women trying it out. This is because women realise that there are tonnes of benefits that come with weight lifting. However, the good news is that to gain these benefits you aren’t just limited to training with weights. Bodyweight exercises such as plyometric exercises or Pilates will help you to achieve these benefits.
What is meant by ‘resistance training’?
The term ‘resistance training’ refers to any exercise which causes your muscles to contract against an external resistance. After a prolonged period of training with resistance, you’ll expect to gain increases in strength, tone, muscle mass as well as endurance. This external resistance can take several forms such as dumbbells, rubber exercise tubing, your body weight, bricks, bottles of water or any additional object which causes the muscles to contract.
In the previous paragraph, we mentioned several forms of resistance training. Under the category ‘weight training’, here are a couple of more specific examples which fall under this category:
- Free weights which are classic strength-training tools. Examples are dumbbells, barbells as well as kettlebells.
- Medicine balls or sandbags which are weighted balls or bags.
- Weight machines which are devices that have seats which are adjustable and handles attached to weights or hydraulics.
- Resistance bands or therabands which look like giant rubber bands and provide resistance when they are stretched. These bands are portable and can be modified to most workouts. Therabands provide continuous resistance during a movement.
- Suspension equipment which is a training tool and uses gravity and the user’s body weight to complete various exercises.
- Your body weight which can be used to complete plyometric exercises such as squats, push-ups and chin-ups. Utilising your body weight is convenient, especially when you’re travelling or are at work.
Why Women Should Consider Weight Training
There are several reasons why women should look at weight training. Some of these are listed below.
Increase in Physical Strength
Improving your physical strength will make you a lot less dependent on others for assistance in your daily life. If you increase your maximum strength in everyday tasks, as well as routine exercise, will be far less likely to cause injury.
Lose Body Fat
Studies have found that the average woman who performs strength training between two and three times a week, for 60 days, will gain nearly 1 kg of muscle. Also, ordinary women will lose 1.5 kg of fat. As the amount of lean muscle in your body increases so do your resting metabolism. This means that you will burn more calories throughout the day.
Gain Strength Without Bulk
Women typically don’t get bigger from strength training. This is because, compared with men, women have between 10 and 30 times fewer hormones which cause muscle hypertrophy. However, women will develop muscle tone and definition.
Less Risk of Osteoporosis
Resistance training can assist with increasing spinal bone mineral density as well as enhancing bone modelling. This, together with the right amount of dietary calcium, can be a women’s best defence against this disease.
Reduce Your Risk of Injury, Back Pain as well as Arthritis
Resistance training builds stronger muscles but will also assist with building stronger connective tissues and increasing joint stability. This action helps with reinforcing the joints and assists with preventing injury. Strengthening the lower-back muscles can assist with eliminating or alleviating lower-back pain. Resistance training can lessen the pain of osteoarthritis as well as strengthen joints.
To get the benefits of weight training, the best this for you to do is to become a personal training client.
However, if you want to get the knowledge of a personal trainer course yourself you should have a look at one of our accredited personal trainer courses. Follow this link for more information.