Strength training aka Weight Training is thankfully on the increase with more people now incorporating strength workouts into their fitness regime. However, there are still many women who are missing out on the huge benefits of strength training and still consider it to be ‘off limits’ due to lack of confidence and fear of not knowing what to do and not wanting to look stupid trying.

It’s not about bulking up

One of the most common fears and misconceptions women have of lifting heavy weights is that it will make them bulky’ or too muscly as a ‘toned’ look is generally more desirable and the fear of too much muscle can be off putting. 

Firstly, it’s important to state that appearances are subjective. What one person might consider bulky and undesirable, another might consider amazing and just right! 

Whilst it’s not unheard of for a woman to gain significant muscle, the reality is it’s actually very difficult and would require some serious effort and dedication towards that specific goal. Genetically women don’t have the same levels of testosterone that men have and testosterone is what makes the building of muscle a little easier to achieve.  

So when women lift weights, the changes to their muscles are generally related to tone, strength, and endurance rather than size and the resulting look is firm, feminine toning, not bulky masculine muscles. 

So let’s look at the benefits of Strength Training for Women. 

Can help with weight loss

When lifting weights on a regular basis you will, over a period of time, build lean muscle. The more muscle you have, the more calories you will burn at rest. This is known as your Basal Metabolic Rate. When it comes to weight loss, what most women really want is less body fat and improved muscle definition - which is exactly what weight training will give you when done correctly and combined with a healthy diet.

Improves bone density

Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk of developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow down the effects of — osteoporosis.

Reduces risk of injury

When you build muscle, you help protect your joints from injury and increase your balance and coordination. This becomes increasingly important to help you maintain your independence as you age. Strength training will not only help to strengthen muscle but also the bones, tendons and ligaments too thus resulting in a stronger body which is less susceptible to injury. 

Preserves muscle mass

Your body starts to lose muscle mass from the age of 30! When this happens your skin starts to become looser and your muscles will start to lose strength. Maintaining your muscle mass and strength helps with everyday life and daily tasks become so much easier. From carrying your children to moving furniture without help, strengthening your body makes everything feel better! 

Improves posture

Poor posture is something which most people are guilty of at some point during their lives. Years of sitting at a desk, slouching, carrying children and even driving can result in bad posture. This often leads to back pain, neck pain and headaches. Weight training can massively help to improve your posture and so can have a positive knock-on effect on your whole quality of life. 

Strength training is empowering

Strength training allows you to discover and appreciate all that your body is capable of doing and more! Lifting weights shifts the focus from aesthetic goals and soon becomes more about your abilities. Increasing the weight in your squat or busting out your first pull up is such a great feeling both mentally and physically - it’s hard not to feel empowered and who wouldn’t want that! 

For all of these reasons and more, we have dedicated times on our timetable for Women Only Strength Training sessions in our Hertfordshire gym and it forms an important part of the programmes with my one to one personal training clients.

One of the great things about OnPoint Fitness is that it boasts an environment which allows us to coach, teach and educate women of all ages and abilities about the benefits of strength training and provides them with an non-intimidating and fun atmosphere in which to exercise. 

Weight training is for absolutely everyone. Whatever your goals, strength training can help you achieve them and if you haven’t tried it already, perhaps now is the time you should!

Contact us today to arrange a consultation.