The importance of strength training for women.

Thankfully us women are learning the importance of including weight training or strength training into our fitness regime. We are beginning to ditch the endless hours on treadmills for deadlifts and dumbbells and the myth of ‘weights make women big and bulky” is being put to bed. While we still need Cardiovascular training for heart and respiratory health, strength training is a must for Fat loss, toning, injury prevention and much more.

Heart health
Cardiovascular diseases are one of the leading causes of death of adult women. Though aerobic exercise, such as running or swimming, is beneficial and beneficial for heart health, weight training has additional benefits providing a greater increase in blood flow and a longer-lasting drop in blood pressure after exercise. Strength training results in a stronger usually bigger heart which will be more efficient at pumping blood around your body. All good.

Bone health
Bones become weaker with age, a key risk factor in developing osteoporosis, Women are four times more likely to develop osteoporosis than men and postmenopausal women in particular are at greater risk for brittle bones due to hormonal changes in their bodies Weight training increases bone mineral content and bone density and can help to prevent or delay osteoporosis. Strength training not only means stronger muscles but stronger bones too.

Fat loss and toning
When we chat with a new client at the gym 90% of them want the same thing to ” lose a little weight and “tone up” and I don’t want to get bulky” . This basically means dropping body fat whilst increasing lean muscle mass, and the proven most effective 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.

Not only does strength training effectively burn body fat during training but your metabolism remains elevated for up to 24 hours afterwards as our bodies repair the tiny tears made to your muscles during training meaning that your body will continue to burn fat long after you stop exercising. Adequate protein and carbohydrate should be consumed after training to maximise this process. An increase in lean muscle mass results in a more efficient metabolism and a higher metabolism means more calories burnt throughout the day just to maintain your new toned body. Win win situation.

Improved sporting performance
Though not necessarily female-specific, strength training can benefit your performance in other sporting activities. Whether your sport requires the ability to run faster, jump higher, tackle harder or go longer, your performance will be hugely improved by incorporating strength 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. Greater balance and stability are associated with a reduced risk of falls and injuries both during exercise and daily activities. Since Strength training often revolves around functional movement- ie squats and Deadlifts it maintains strength in these areas as well as improving mobility. Thought properly it also ensures the correct execution of lifting which will transfer into everyday living.

Mental health
Young Irish women have the 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 – often feeling under pressure to look a certain way. Lifting weights has been shown to alleviate depressive and anxiety symptoms, boost self-esteem, reduce stress and improve overall body image. Lifting weights not only releases “happy hormones” but also gives us a huge sense of achievement. Nothing feels better than lifting weight safely and confidently. It is empowering.

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.

It is never too late to start lifting weights. At achieve fitness we have women in their 60’s and 70’s feeling the benifits of strength and conditioning. Yes, the gym, weights, and barbells can be quite daunting for complete beginners, but find a good gym with a trainer that will take you though technique and will work with you progressively and safely and you will never look back. Two to three strength training sessions a week can have a significantly positive impact on both your physical and mental health. The classes at Achieve Fitness are semi private strength and conditioning and are fully coached. Thus including both strength training and Cardiovascular training.

While its never too late – The sooner you start, the better!

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We offer affordable options for all your fitness needs.

Services
– Building Strength – Losing weight
– Personal Training – Fitness Classes

Monavalley Tralee | 085 2689880

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