Resistance training, also known as weightlifting, is a form of exercise that can benefit everybody, including both males and females. Despite the phenomenal benefits of resistance training, many women are deterred from lifting weights due to common misconceptions and societal pressures.
Many males use resistance training as a way to build significant amounts of muscle and build a traditionally masculine body. Because the image of a bulky, veiny man with huge muscles is so commonly associated with weightlifting, many women are scared to lift weights because they don’t want to look this way.
However, since muscle-building is harder for women than men and the process of gaining muscle takes years of targeted training and hard work, it’s extremely unlikely a woman will look bulky if she doesn’t want to. In fact, regular resistance training can help women achieve their dream physiques without the risk of looking too ‘masculine’ or muscular.
Ladies, listen up! Below, we have discussed some of the many benefits you can experience by following an effective resistance training routine. If you want more information, click here.
Increased Basal Metabolic Rate (BMR)
Basal metabolic rate refers to the amount of energy your body burns when you’re at rest. The body constantly requires energy to perform various metabolic, biochemical, and physiological processes, and the more muscle mass you have, the more energy your body will use on a day-to-day basis.
Lifting weights can help you build skeletal muscle mass, causing your body to burn more energy at rest than it would otherwise. With a higher BMR, you can eat more food without gaining weight or lose fat more easily if this is your goal.
Better Body Composition
If you have a body composition goal, such as wanting to reduce body fat or sculpt certain muscles, resistance training is the most effective way to achieve your desires.
Weightlifting can improve muscle tone and definition, and aid fat loss, contributing to a better body composition. Note that an anabolic diet that provides adequate calories and protein is essential fat loss and muscle gain.
Boosted Confidence and Self-Esteem
Achieving your body composition goals and sticking to a consistent workout routine can boost your confidence and self-esteem significantly. You can feel powerful, strong, and independent. In turn, your mental health will improve, and you’re less likely to experience stress, burnout, and anxiety.
Improved Bone Density
In women, bone density decreases with age and exponentially after menopause due to a rapid decrease in the hormone oestrogen. Low bone density increases the risk of osteopenia and osteoporosis, making you more likely to fracture a bone.
Lifting weights can increase bone density by boosting the activity of osteoblasts, which are cells that build bone, and decreasing the activity of bone-metabolising osteoclasts. As a result, consistent resistance training can reduce your risk of bone-related disorders, fractures, and joint injuries.
Improved Hormonal Health
Resistance training can promote better hormonal health by helping to tackle hormonal imbalances, such as those experienced in polycystic ovary syndrome (PCOS). It can increase the levels of growth hormone in the body and improve insulin sensitivity, contributing to better regulation of hormones.