Weightlifting has long been associated with men, but more and more women are discovering the numerous health benefits that it can provide.
From increased muscle strength and tone to improved bone density and reduced risk of injury, weightlifting can provide a host of physical benefits for women. And the benefits don’t stop there – weightlifting can also improve mood, reduce stress and anxiety, and even improve cognitive function.
In this article, we’ll take a look at the top 7 health benefits of lifting weights for women, and provide tips for getting started with weightlifting.
What are the Benefits of Lifting Weights For Women?
Here are the top 7 benefits of lifting weights for women:
1. Increased Bone Density
One of the most important benefits of strength training for women is increased bone density. As women age, their risk of osteoporosis increases, and lifting weights can help prevent this degenerative disease. By placing stress on the bones through weight-bearing exercises, the body is prompted to build stronger and denser bones. This can help reduce the risk of fractures and other injuries.
2. Develops a stronger, healthier heart
Strength training, including lifting weights, can have a positive impact on cardiovascular health. When lifting weights, the heart has to work harder to pump blood throughout the body, which can help to improve heart health and lower the risk of heart disease.
Resistance training can also help to lower blood pressure and improve cholesterol levels. Additionally, lifting weights can increase the size of the left ventricle, the chamber of the heart responsible for pumping oxygenated blood to the body, which can improve heart function and cardiovascular endurance.
Incorporating strength training into your regular fitness routine can help to improve overall heart health and lower the risk of heart disease.
3. Burns fat while building lean muscle
Lifting weights can help women to burn fat while building lean muscle. When women build muscle through strength training, they are also increasing the number of calories they burn at rest. This can make it easier for women to lose weight and maintain healthy body weight.
Additionally, muscle tissue burns more calories than fat tissue, so the more muscle a person has, the more calories they will burn at rest. This is known as “metabolic rate” or “metabolism”. When women lift weights, they are building lean muscle and increase their metabolism, making it easier to burn fat and lose weight. This is why weightlifting is a great addition to any weight loss or fitness plan.
4. Improves Sleep Quality
Strength training, including lifting weights, can also improve sleep quality. Exercise, in general, can improve sleep, but resistance training specifically has been shown to have a positive effect on sleep quality.
A study found that people who lifted weights for at least 20 minutes per day for 6 months reported better sleep quality than those who did not exercise.
Lifting weights can help to relax the body and mind, which can make it easier to fall asleep and stay asleep. Additionally, the endorphins released during exercise can also improve mood and reduce stress, which can further improve sleep quality.
Incorporating weightlifting into your regular fitness routine can help to improve sleep quality, leading to better overall health and well-being.
5. You’ll improve your posture
weight training strengthens and develops your back muscles, which in turn allows your spine to sit properly and improves the way you hold yourself and walk.
After a few weeks or months (depending on how often you weight train), you should start to notice changes in the alignment and shape of your body – especially around your shoulders and back area. Now go stand up against the wall straight with your shoulders down…you’re welcome ;)
6. Increase athletic performance
you’re not just stronger and more toned, but you can perform activities better too! Weight training for women increases coordination, balance, and muscle strength which all contribute to improved physical activity and athletic performance.
You will be able to jump higher, run faster, and move with greater ease. Plus: this increased athleticism translates over into daily life – weight lifting will help you get up out of a chair or off the floor much easier!
7. Reduce aches and pains
weight training is great for relieving pain. Studies show that regular physical activity, including weight lifting, can help relieve lower back pain, arthritis, and osteoporosis. It also helps to relax the mind – weight lifting can reduce stress levels and help you handle life’s challenges with greater confidence and a sense of calm.
The bottom line.
Lifting weights offers a wide range of health benefits for women, including increased muscle mass and strength, improved bone density, reduced risk of injury and chronic diseases, better weight management, improved mental health and self-esteem, and enhanced overall physical fitness.
Whether you’re a beginner or an experienced weightlifter, incorporating strength training into your exercise routine can have a significant positive impact on your physical and mental well-being.