The Advantages and benefits of weight training or strength training for women – of all ages.

As a personal trainer working with clients of all ages over the past few years,- most want the same results – to lose weight and “tone up”. Simply put, this means simultaneously dropping body fat whilst increasing lean muscle mass, and the most efficient and proven way to do this- is strength training (combined with adequate nutrition). Thankfully, more and more women no longer fear that weights will make them big and bulky.(that’s too many cupcakes) If anything, it is exactly what most women need do for how they want to look and to slow down the results of aging. The added bonus is that as well as fat loss and toning – strength training has a wealth of other health and wellness benefits. Here are just a few.

Improved Heart health
Strength training results in stronger muscles – this includes the Heart , lungs and diaphragm. All good.

Bone health
Strength training increases bone density ie results in stronger bones . Weak bones are more likely to fracture or break than healthy bones, Women are four times more likely to develop osteoporosis – strength training is proven to slow down or prevent osteoporosis.

Improved sporting performance
Strength training can benefit your performance across an array of different sporting activities. Whether your sport requires the ability to run faster, jump higher, tackle harder or go longer, your performance will be significantly inhibited without incorporating resistance training into your training regime. Regardless of the sport, effective strength and conditioning programmes are now paramount to athletic performance globally.

Injury prevention
Weight training can help to prevent injuries by strengthening and stabilising muscles, bones, ligaments and tendons and ultimately improving joint stability. , resulting in a reduced risk of falls and injuries both during exercise and daily activities. Similar to bone health, the more muscle mass you have as you get older, the better chance you have of preventing sarcopenia (natural muscle loss due to ageing).

Increased metabolism
Not only does strength training effectively burn body fat during training but your metabolism remains elevated for several hours afterwards meaning that your body will continue to burn fat long after you stop exercising. An increase in lean muscle mass results in a higher metabolism and a higher metabolism means more calories burnt throughout the day.

Mental health
Lifting weights has been shown to alleviate depressive and anxiety symptoms, boost self-esteem, reduce stress and improve overall body image

Young Irish people have some of the highest levels of depression in Europe. Women are twice as likely to be diagnosed with an anxiety disorder and women also tend to be less self-confident and negatively evaluate their physique far more frequently than men. With such worrying statistics on female mental health, recent research has focussed on exploring weight training as a preventative treatment. Lifting weights has been shown to alleviate depressive and anxiety symptoms, boost self-esteem, reduce stress and improve overall body image.

Benefits during pregnancy
There are many benefits to strength training during pregnancy; decreased incidence of preeclampsia, improved weight management, reduced incidence of gestational diabetes, enhanced body image, easier labour and a reduction in lower back pain through the strengthening of abdominal and back muscles. Supervised and structured training regimes have been shown to be both safe and effective for pregnant women.

Reduced pain intensity
Weight training has been shown to ease pain intensity by strengthening muscles and improving flexibility in those suffering with chronic lower back pain.

Improved sleep quality
Strength training may improve sleep quality by reducing the amount of stress hormones released by the body. It can also help to fall asleep quicker and wake less frequently throughout the night.

In a nut shell – get lifting .
If you are considering taking up the barbell, you should seek out an educated and experienced trainer who will guide you through the correct techniques and a plan suitable for you. . In addition, please consult with your GP before undertaking any fitness regime, especially during pregnancy. The sooner you start, the better!

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