Women will often shy away from most forms of weigh training because they fear it will lead to them bulking up and becoming too masculine. However, there is plenty of research which can support a long list of health benefits when women participate in weight training on a regular basis. Let’s take a closer look at some of the key benefits.
Lose Fat Without Gaining Too Much Muscle
According to various research papers, women very rarely bulk up as a result of weight training. On average a woman who is participating in strength training at least twice a week will only gain around 1.75 pounds of lean muscle, while losing 3.5 pounds of excess fat. As a result, weight training can help women to lose weight and tone up rather than building significant muscle mass.
This is down to the fact that the female body has between ten and thirty times fewer of the hormones responsible for bulking compared to the male body. So, unless you are using a specially designed training program, diet plan and nutrition intake to build mass, you are able to safely engage in weight training without getting any bigger than you want to be!
Not only do women lose weight when participating in a regular weight training regime, but as the body gains muscle, its resting metabolism begins to increase. This means that more calories are burned throughout the day helping to keep the weight off.
Strengthen The Bones
It is a little known fact that the average person will have established their standard bone density by the time they graduate from high school. However, women who train with weights regularly can start to increase their spinal bone density, in some case by up to 13 percent within 6 months. Since women tend to be at a much greater risk of developing osteoporosis, anything which can improve bone density if a huge benefit to the woman’s health and well being.
In a related note, as well as improving bone density, this type of training regime will also build overall strength which can make daily tasks much easier to accomplish. It will be possible to notice a difference eve in simple tasks like carrying groceries into the house or lifting the children.
Reduce The Risk of Diabetes and Heart Disease
The benefits of weight training are not only related to strength and weight loss. Women can actually improve their general health with regular training and it is even possible to avoid certain diseases. One of the major health concerns that affects the American population is adult onset diabetes. However, those who are using a regular workout routine are able to improve the way their body uses glucose making it less likely for them to be affected by diabetes.
Regular weight training can also help women to reduce their cholesterol and their blood pressure. Both of these are major contributors to heart disease. In order to maximize the benefits for the heart it is important to incorporate cardiovascular exercise and flexibility into your workouts in addition to strength training.
These represent just a small selection of the health benefits that women can take advantage of when they start a regular weight training regime. Other benefits include improving mental health, increasing fitness levels and easing joint pain. It is possible to enjoy all of these benefits without having to be worried about losing your feminine shape by bulking up unintentionally.
About the Author: I am a gym junkie but always find myself looking for new ways to stay active. You can usually find me hanging with my 2 kids at the soccer field, ice rink, dance studio or swimming pool. Other than that, I am usually at my computer, watching ellen, or making some fab dish for my hubby.