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Strength training has increased in popularity in recent years as it is now recognized as an essential means of improving overall health, not just physique. Unlike aerobic cardio exercises such as running or cycling, strength training is an anaerobic exercise that stimulates muscular contractions either through body weight, resistance bands or added weights. There are numerous benefits of engaging in strength training, also known as resistance training, especially for women.

“…it helps build lean muscle mass, which translates into improved functional fitness.”

By utilizing muscles to work against a force in a push or pull movement, physical strength improves. Contrary to common misconceptions, engaging in strength training will not make women bulky. Instead, it helps build lean muscle mass, which translates into improved functional fitness. Everyday tasks become easier, reducing the risk of injuries and promoting overall well-being.

“Resistance training, including weight-bearing exercises, has also been proven to increase bone density, effectively combating the onset of osteoporosis.”

One of the often-overlooked benefits of strength training for women is its positive impact on bone health. As women age, the risk of osteoporosis and sarcopenia increases, leading to fragile bones and a higher susceptibility to fractures. It is estimated that “muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.” Resistance training, including weight-bearing exercises, has been proven to increase bone density, effectively combating the onset of osteoporosis.

Increased bone density is also associated with bone strength in which bones become more difficult to break. This is important for aging women who are more susceptible to frailty, injuries and broken bones from accidental falls. By incorporating strength training into their routines, women can fortify their bones and maintain skeletal health throughout their lives.

“Strength training elevates the basal metabolic rate, promoting more efficient calorie burning throughout the day.”

In this blog, we have often emphasized the importance of a healthy diet on metabolic health. But regular physical exercise, including strength training is equally important for improving and maintaining metabolic health. Unlike solely relying on cardio exercises, which burn calories during the activity, strength training leads to continual caloric burn even after the workout is complete. Strength training elevates the basal metabolic rate, promoting more efficient calorie burning throughout the day.

“…resistance training can also improve instances of metabolic syndrome…”

Aside from increasing an individual’s metabolic rate, resistance training can also help to improve aspects of the metabolic syndrome by decreasing fat mass, enhancing insulin sensitivity and improving glucose tolerance. For women aiming to lose weight, improve metabolic health or maintain a healthy body composition, integrating strength training has numerous benefits.

Beyond the physical benefits, strength training plays a pivotal role in hormonal balance. Regular resistance exercise has been linked to the release of endorphins, one of the body’s natural “feel-good” hormones. This not only helps to lower stress but can also contribute to improve mental health. In general, women report experiencing a greater average level of stress than men do. For women navigating the stressors of the modern world, the emotional and psychological benefits of strength training can improve resilience and coping responses.

“…potential to improve fertility through balancing sex hormones…”

Reducing perceived stress may also have a carryover effect for other hormones as the body can function more optimally. This has potential to improve fertility through balancing sex hormones as well as improve sexual desire and satisfaction. It can also enhance sleep and general feelings of well-being.

“…provides numerous benefits both physiological and psychological.”

The importance of strength training for women cannot be overstated as it goes beyond building muscles. Incorporating strength training into an health lifestyle allows women to take a holistic approach to health that provides numerous benefits both physiological and psychological. It can improve bone health, boost metabolism, increase mental well-being and enhance stress management.