Introduction

It is time to revamp your workout routine if you have been going to the gym regularly but have not noticed any improvements. One alternative is weight training. Unfortunately, the advantages of weight training for women have steadily decreased over time in favour of cardio exercises like running, dancing, and aerobics.

Because women think they will gain weight quickly, many steer clear of weight training. That is untrue, though. It is a common misconception among women that they cannot engage in weight training at any age

One of the best methods to enhance general fitness and keep body fat within a healthy range is to maintain enough muscular mass, especially as you age. The most effective method of building muscle is resistance training, like lifting weights. So, It is never too late to begin resistance training. Resistance exercise can help us retain our muscle mass and strength as we age, as well as enhance our mental well-being.
 

Resistance training

Resistance training is a type of physical training where the primary goals are to increase strength and muscle mass using weighted equipment like barbells and dumbbells or weight machines. Additionally, it can strengthen muscles, increase power, and enhance general health.

Your muscles sustain small tears during weight training, which are subsequently healed to produce stronger, leaner muscles. Resistance training has several benefits for women and can help you reach your weight loss objectives. Lifting weights improves your muscular mass and enhances your quality of life.

What are the benefits of lifting for women?

Resistance training has a wide range of benefits, and many people find that it helps them in different ways. The following are some reasons for introducing exercise training into your fitness regimen:

Improved strength

You will see significant gains in your ability to lift, push, or elevate weight with regular training. You will see the benefits in your everyday routines and increased self-confidence in your power and talents, in addition to the rewarding feeling of these advances in the gym. Try to perform fewer reps with greater weight to concentrate on developing strength.

Support everyday activities

Resistance training in the gym can help you with everyday life outside of the gym. For example, it can help you walk up stairs, carry heavy objects (great for moving houses and grocery shopping), and improve your performance in other sports and activities like football, tennis, rowing, and running. 

Build muscle

Bodybuilders adopt this training method because lifting weights regularly and slowly can assist in growing your muscles, which can enhance your strength and alter the way your body looks. 

By carefully choosing your exercises, weight lifting allows you to focus on the muscles you wish to develop. We understand that not everyone exercises to improve their physical appearance or composition, but weight lifting is essential if you want to tone or bulk up specific body parts. 

Strengthen bones

You begin to lose bone density after the age of thirty. Applying pressure to your bones maintains their strength and can help lower your risk of injury. 

Better posture

Frequent full-body weight exercise will help strengthen your back, shoulders, and core, which will improve your posture and stance and enable you to sit and stand more erect.

Aid weight loss

Muscle mass can be lost along with some weight during weight loss. It makes it perfect to incorporate weight training into your fitness regimen because muscle serves to support and stabilise your body, and when reducing weight, you would naturally want to preserve as much as possible. Your basal metabolic rate, which determines how many calories you burn while at rest, can be influenced by your muscle mass. 

Improve balance

Strong leg and core muscles help avoid limb weakness and swaying. As we age, weight lifting can help to keep us more stable on our feet and reduce our risk of falling. Additionally, it can assist in correcting any physical imbalances; for instance, if one arm is stronger than the other, you can improve the weaker limb by exercising it.

Reduce anxiety

Studies have shown that specifically exercises using weights can aid in reducing depressive symptoms. Beyond the self-assurance that comes from observing tangible changes in your skills and physical appearance, lifting weights releases mood-boosting endorphins that can reduce anxiety and enhance mental health.

Benefits of weightlifting 

Physical health

• Increased muscle mass and strength can help improve physical function, reduce the risk of falls, and make everyday activities easier.
  
  
• Improved bone density can help prevent osteoporosis, a condition that weakens bones and increases the risk of fractures.
  
  
• Reduced body fat can help you burn calories and lose weight or maintain a healthy weight. This can be especially beneficial during menopause when many women experience weight gain due to hormonal changes.
  
  
• Improved cardiovascular health can help lower blood pressure and cholesterol levels, which can reduce the risk of heart disease.
  
  

Mental health

• Reduced stress and anxiety can help to release endorphins, which have mood-boosting effects.
  
  
• Improved mood and well-being can help to reduce symptoms of depression and improve overall mood.
  
  
• Increased self-confidence can help you feel stronger and more capable, which can boost your self-confidence.
  
  

Other benefits

• Reduced risk of chronic disease may help to reduce the risk of developing chronic diseases such as type 2 diabetes, cancer, and cognitive decline.
  
  
• Improved quality of life can help you to enjoy a more active and fulfilling life.
  
  

General recommendations for women in menopause:

• It is recommended to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, preferably spread throughout the week.
  
  
• Strength training exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) should be performed on 2 or more days per week.
  
  
• It is important to start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
  
  
• It is always a good idea to consult your doctor before starting any new exercise program.
  
  

Weight lifting for beginners 

• Increase weights gradually

Using very heavy weights when starting can cause strain or injury. Normally, you should begin with very little weight or your body weight and then increase it until you feel challenged. Start with exercises like squats and pushups; you may add resistance by using things like resistance bands. When you can do exercises with proper form, you can increase the weight by using dumbbells, kettlebells, or even a tin of food from your cupboard in each hand. Just be careful to choose a resistance that challenges you without going overboard when using weights.

• Focus on form

Make sure you can do the exercises safely and accurately without the use of weights before adding more. Ensure the weight you are using is suitable for your needs and skill level and that you are exercising the right muscles. This will guarantee that every movement is getting the most out of it and reduce the chance of harm.

• Always warm up and cool down

By doing this, you can reduce the chance of injury and get your muscles ready and awake before your workout. Your range of motion can be greatly expanded with dynamic warm-ups that incorporate both movement and stretches. For instance, lunges and knees-to-chest exercises can be an excellent warm-up for leg day. 

• Try to work out with weights no less than twice a week

You can include weightlifting in all of your workouts, but the Chief Medical Officer of the UK suggests doing so at least twice a week to get the full benefits and see significant improvements.

• Don’t forget rest days

The Chief Medical Officer of the UK suggests doing exercise at least twice a week to prevent damage and injury to your muscles. For this reason, many people dedicate at least one day a week to rest and concentrate on various body parts each day. As your strength increases, you can work your way up to additional weight-lifting sessions. For beginners, two or three days a week is an appropriate place to start. 

• Work all of your muscles

Make sure all muscle groups back, shoulders, hips, arms, legs, and abs are worked out during your workouts. This supports the preservation of your body’s overall equilibrium.
 

Conclusion

Strengthening bones, improving emotional and mental health, lowering the risk of diabetes and heart disease, and boosting self-esteem are just a few of the health advantages that weightlifting may offer. A regular and well-designed strength training program is essential for women of all ages and stages of life to maintain a healthy well-being.

Healthy food and way of living should be combined with your weight-lifting regimen. Take up resistance training right now! It would be worthwhile to have some one-on-one sessions with a personal trainer if you are just getting started and would like some one-on-one guidance and support. They can advise you on the best form and weights to utilise to get the best results.


Nesha Felciya,
Clinical Dietitan, Simplyweight