10 Benefits of Strength Training for Women

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When it comes to exercising, strength training is often overlooked by most women. This could be due to a myth that strength training will cause you to ‘bulk up’ and look manly. I’ve said it before and I’ll say it again, you will not look manly if you lift weights!

We ladies simply do not have the amount of testosterone to acquire that kind of body (without the help of some steroids, of course).

Instead, strength training can help women burn more calories, increase muscle tone and slim down! Doesn’t that sound awesome!?

10 Benefits of Strength Training for Women

1. You’ll lose 20 to 40 % more fat.

… here’s why: A study published by the University of Rochester Medical Center showed that lifting weights can boost your metabolism longer after you stop exercising than cardio does. Because your body works hard to help your muscles recover after an intense weight training session, your metabolism is stoked for up to an hour after you stop lifting.

2. Burn more calories per day

Even though a pound of muscle and a pound of fat weigh the same, they each have different energy requirements.  A Tufts University study has shown that a pound of muscle burns more calories than a pound of fat when the body is at rest. Whereas a pound of fat only burns 2 to 3 calories per day, a pound of lean muscle burns 7 to 10.

3. Feel More Confident

There are few things cooler than watching yourself progress into a strong, sexy, powerful woman. I love feeling strong! Makes me feel beautiful and confident. Strength training can do that for you!

4. Your Clothes Will Fit Better

When an unfit body is covered by lumps and bumps of excess fat, your clothes will bulge and have lumps also. Strength training will tone your muscles and burn excess fat to provide you with a sleek, trim figure that you can flaunt!

5. You Will Build Stronger Bones

A study published by the National Institute of Arthritis shows that strength training builds stronger bones. When muscles are engaged and putting pressure on bones, it stimulates them to grow and strengthen the existing tissue.

6. Your Heart will be Stronger and Healthier

A study published by the US National Library of Medicine shows by incorporating strength training into your exercise routine, you can strengthen your heart and cut your risk of developing heart disease.

7. You’ll Cut Your Cancer Risk

A group of researchers from Finland published a study in the British Journal of Sports Medicine that shows individuals who perform at least 30 minutes of high intensity exercise (including weight training), reduce their risk of cancer caused death in half.

8. You’ll Handle Stress Better

Any type of physical activity releases endorphins, which helps the body deal with stress or injury.  Strength training slightly tears muscles, which causes the brain to release these endorphins to help repair them. This results in an elevated mood and a slight feeling of euphoria.

9. Lifting Weights Improves Depression

As mentioned above, strength training releases endorphins. A study conducted by researchers at Duke University proved these endorphins help alleviate depression by improving your overall mood. Take it from me, fitness has decreased my depression!

10. You’ll Improve Your Productivity

When you are out of shape, your energy reserves are often running on empty. Strength training revs your metabolism, improves circulation and gives you an energy boost. This helps you power through those mid-afternoon slumps at work without the use of coffee or sugary snacks, allowing you to perform your duties more efficiently.

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