10 Awesome Benefits of Strength Training for Women

Things that'll have you saying, "I need to get me some of that!"

What if I told you there was ONE thing you could do that’s good for your overall health and appearance, boosts your self confidence, adds more energy to your days, melts some of that stress away, and makes you feel great? I’ll take two of those babies, right?

Well, good news, it’s all wrapped up in one sparkly little gem called strength training and here’s why adding it to your arsenal of awesomeness will make your days shine bright like a diamond.

1. Build the body YOU want

Strength training helps build lean muscle mass, which is a major key for fat loss. In addition, it increases overall strength and makes a lean physique easier to achieve and maintain. (read: results you can keep)

You get to decide how you want your body to look and feel. Period.

Whether you want to add a little or a lot of muscle, increase lean muscle mass (which is usually what women are looking for when they refer to the word “toned”), get gorgeous jacked arms that can carry all those grocery bags in one trip, improve overall strength, or just become a badass with a barbell, strength training is where it’s at.

2. You unlock your body's strength & potential

What comes to your mind when I say pushups? Pullups?... Is it fear? Doubt? Confidence? Strength training absolutely gets you to the latter so you’ll be beaming with excitement next time you hear those words!

Your body is capable of great things and strength training taps into that inner power, leaving you wanting to know more it can do! With the addition of strength training, I see clients that go from barely being able to perform a pushup on their knees (which is totally ok!) to knocking out sets of 10 and 15 with perfect form on their toes! YASS! As a woman, you are already strong and when we have the chance to tap into that on a physical level, the positive energy bubbles up inside and busts out of our chests like a little empowerment alien.

3. Hello, anti aging benefits!

Age happens. Weights help.

Ever wish you could turn back time? Not just belting out a Cher song here.... Strength training has been scientifically shown to have many positive anti aging benefits such as:

• improves bone density

• prevents osteoporosis (bone fragility and deterioration), osteopenia (decrease in bone density and mass), & sarcopenia (loss of muscle mass)

• Increases energy

• Improves cognitive (brain) function

• Reverses aging factors in skeletal muscle

You truly are your own fountain of youth!

Some studies have shown that the effects of strength training can even reverse some aging factors such as movement control, functional capabilities, walking speed, and overall physical performance. This type of training slows the aging process on a cellular & genetic level and increases your overall energy.

4. Your self confidence improves

Have you ever finished a workout and feel like you could conquer the world?

That is a powerful feeling that can transfer into other aspects of your day. There’s nothing quite like picking up a pair of dumbbells or barbell, cranking up some music, and seeing what your body can do in that moment.

Crushing your personal record on how many pushups you can do or getting your FIRST pushup… lifting a little bit more weight than you did the time before… being able to throw that suitcase on the airport shuttle by your own fab self like a boss… moving that heavy ass piece of furniture… or noticing fun changes in the mirror (oh hey, new muscle!)… when you incorporate strength training into your workouts, every day tasks become easier and the sky is the limit on how high your self confidence will soar!

5. Increase lean muscle mass (burn more fat!)

Want an easy way to burn extra calories? Get lifting! The more muscle you have, the more energy your body uses. When you add strength training regularly to your workouts, your resting metabolic rate- the rate at which your body burns calories by daily functions (i.e. living and breathing) increases which means you’ll be burning more calories in everything you do from walking, working out, reading this article, or even scrolling through Instagram #nodiggity #nodoubt

6. Feel more energetic, boost your mood, & sleep better!

Could you use a little extra pep in your step some days? We all need some extra oomph every now and then. Hitting the weights increases your body’s level of endorphins, providing an increase in energy and mood.

Problems falling asleep? Strength training will have you sleeping like a baby in no time, where your body uses that time for tissue repair and muscle recovery to help you get stronger and coming back for more. Not only that but falling asleep quicker, for longer periods of deeper sleep, and waking up feeling more refreshed. More zzzzs, please!

7. Chronic disease prevention

Strength training helps improve insulin sensitivity and has scientifically proven benefits that aid in the prevention and management of Type 2 Diabetes.

What else can strength training do?

-improve cardiovascular health

-reduce blood pressure

-improve blood lipids (cholesterol levels)

- manage chronic pain such as low back pain, Osteoarthritis, & fibromyalgia

8. Reduces your risk for injury and illness

Strength training increases the strength of your body’s connective tissue (muscles, tendons, and ligaments) which increases and improves your range of motion performing every day tasks, leading to less injury long term. Hitting the weights regularly also boosts your immune system which means fewer sick days and a healthier you going strong all year long!

9. Metabolic rate increases

As we age, the number of our daily calories burned decreases. As a result, metabolic rate decreases due to factors such as decreased physical activity levels, decreased lean muscle mass, and increased fat mass.

Super. How do I beat age related weight gain & a declining metabolic rate?

You guessed it. Grab those weights, girlfriend! Consistently following a program of strength training and occasional cardio prevents the loss of muscle mass and helps you avoid those dreaded drops in metabolic rate, so yours will stay kicking in tip top shape!

10. Decreases stress, depression and anxiety (Don't forget about mental fitness!)

The weight that lifts you up, not bring you down

According to the World Health Organization, 300 million people globally suffer from depression; 1 in 13 people from anxiety, and anyone who’s alive has experienced some sort of stress.

Want to turn down some of life’s crazy noise and melt some stress away?

Strength training could be for you! Studies have shown that strength training aids in mental health, causing a decrease in depression. Anxiety is also decreased when strength/resistance training is performed regularly.

When you work out, you release endorphins, those little happy feel good chemicals your body produces in response to pain or physical exertion that boost your mood.

With regular dates with the weights, your endorphin levels increase, which trigger your brain into a more relaxed state with better immune response and stress reduction. Over time, your mood increases and stress management improves. You really gotta give it to Elle Woods on this one. ;)

Now that you’re in the know about the fabulous benefits strength training can do for your mind, body, and soul, and want to start hitting the weights but aren’t quite sure where to start, let me help!

Click here to get started!

Together we can talk about your goals, figure out a plan that works for you and your lifestyle, and get some weights in your hands so you can experience all the beautiful benefits strength training provides. If weights aren’t something you’re into yet, that’s totally fine! The only thing women should be doing is whatever the hell they want. I just don’t want you to miss out on learning all the benefits available to make health/fitness decisions, whatever they look like for you, that will make your body, mind, and soul STRONG AF! #yougotthis

And don't forget, as with starting any new exercise, it’s always a good idea to check with your Doctor before starting an exercise program.

Xo,

Meagan

P.S. What benefits from above (or others you know) give you the excitement goosebumps & can’t wait to start seeing in action, and WHY? Be sure to leave a comment and let me know. I love hearing your stories and perspectives! :)

References:

Garatachea, N., Pareja-Galeano, H., Sanchis-Gomar, F., Santos-Lozano, A., Fiuza-Luces, C., Morán, M., Lucia, A. Exercise attenuates the major hallmarks of aging. Rejuvenation Research. 2015; 18(1):57-89.

Holviala, J. H., Sallinen, J. M., Kraemer, W. J., Alen, M. J., & Häkkinen, K. K. Effects of strength training on muscle strength characteristics, functional capabilities, and balance in middle-aged and older women. Journal of Strength and Conditioning Research. 2006; 20(2):336-44.

Kirk, Erik P., et. Al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2010; 41(5): 1122-1129.

Roberts, S. B., & Dallal, G. E. (2007, January 02). Energy requirements and aging | Public Health Nutrition. Public Health Nutrition Journal Vol. 8, Issue 7a. 2005; 1028-1036

Roddy, E., Zhang, W., & Doherty, M. Aerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic review. Annals of the Rheumatic Disease. 2005.; 64(4): 544–548.

Roveda, Eliana, et. Al. Effects of endurance and strength acute exercise on night sleep quality. International SportMed Journal. 2011; 12(3): 113-124.

Strickland, J. C., & Smith, M. A. The anxiolytic effects of resistance exercise. Frontiers in Psychology. 2014; 5: 753.

Westcott, W. L. Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports.2012; 11(4):209-16.

#weights #strengthtraining #lifting