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  • Beyond Biomechanics

Why is strength training important for women?

Strength training offers a plethora of benefits for women, yet many shy away from lifting

weights, fearing bulking up and other misconceptions. Incorporating strength training into your

fitness routines can positively impact physical, mental and emotional well-being. Here are some

of the benefits it offers:

1. Boosts metabolism

Metabolism naturally slows down as we age, making weight maintenance or loss more

challenging. However, consistent strength training can boost calorie burning, even at rest,

leading to a higher resting metabolism and aiding in weight management.

2. Builds muscle mass and improves body composition

Many women either choose not to strength train at all or lift only light weights to avoid becoming

big and bulky. The truth is that women do not have as much testosterone as men do to bulk up.

Female bodybuilders bulk up because they follow extreme diets and undergo intense training.

Strength training can help young women build a strong foundation for physical and mental

health, enhancing their quality of life both now and in the future. Body composition is the ratio of

fat mass to fat-free mass. With consistent strength training, you build or maintain muscle mass

and lose fat mass, resulting in improved body composition. Monitoring body composition and

how you fit into clothes are excellent ways to measure progress in your fitness journey.

3. Prevents sarcopenia

After the age of 30, you lose 3 to 5% of muscle mass per decade. In older women, the rate of

loss is even higher, leading to sarcopenia, which is the loss of muscle mass that occurs with

age. Sarcopenia with reduced mobility and impaired balance can lead to falls, one of the leading

causes of disabilities. Strength training helps prevent this condition. Every woman should begin

lifting weights to build lean muscle mass and strength.

4. Improves bone health

Bone mass peaks in the late 20s and gradually decreases over time. Young adults should take

advantage of strength training to increase bone mass. Women who are at or near menopause

are at higher risk for osteoporosis (a medical condition where bones become weak and brittle).

As we age, bone mass decreases, and if bone mass is not preserved, it can lead to

osteoporosis, which in turn increases the risk of fractures. This can be prevented with regular

strength training and nutrient-dense food.

5. Health benefits during pregnancy and postpartum

Strength training and aerobic exercise during pregnancy are generally considered safe, healthy

and beneficial for pregnant women and babies, as long as they are cleared for exercise by their

doctors and have no contraindications. Strength training also prevents gestational diabetes and

gestational hypertension, helps relieve low back pain, improves joint function, prevents excess

weight gain, reduces postpartum recovery time, etc. Women in the postpartum period can

benefit from exercising as it improves overall well-being, reduces symptoms of depression,

anxiety, and rebuilds strength and aerobic capacity. Pregnant and postpartum women should

consult their doctors before beginning an exercise program.

6. Improves confidence and independence

Strength training offers freedom to do what we want and when we want, making us live a strong

and independent life. It also helps improve posture and confidence, thereby enhancing the

quality of life.

Before beginning your strength training program, please consult your doctor and train under a

qualified professional.

Author: JD

Elite Personal Trainers

“We don’t quit playing because we age; we age because we quit playing.” George Bernard Shaw"


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