The Importance of Strength Training for Women and Its Health Benefits

Do we really need to discuss the importance of strength training and its health benefits? I guess this is a good place to start as you begin to think about beginning an exercise routine. Let’s consider this the starting ‘pep talk.’ In the following weeks, I will lay out a beginner-level strength training routine. It’s a routine designed for someone who has maybe wanted to work out but didn’t know where to start. There is SO much information out there, it can be overwhelming to simply know where to start. Instead of jumping into the deep end, I’ll lay out a plan for you to implement slowly, to avoid burnout, overwhelm, and injury. Today, let’s focus on the health benefits as you gain the courage and momentum to start!

Strength training isn't just about building big, bulky muscles! It's also not just for "gym rats." You CAN start strength training. You CAN see results. You CAN do it! It’s a powerful tool for improving overall health and well-being. Here are some key reasons why you need to incorporate strength training into your routine:

1. Strength and Muscle Mass

• Increases Strength: Strength training helps you build and maintain muscle mass, which is essential for daily activities and overall physical performance.
• Prevents Muscle Loss: As you age, you naturally lose muscle mass. Regular strength training helps counteract this process, keeping you strong and independent.

2. Bone Health

• Increases Bone Density: Weight-bearing exercises, like strength training, stimulate bone growth and help maintain bone density, reducing the risk of osteoporosis and fractures, which is especially important for women.

3. Metabolic Health

• Boosts Metabolism: Building muscle mass increases your resting metabolic rate, meaning you burn more calories even at rest.
• Improves Insulin Sensitivity: Strength training helps regulate blood sugar levels, reducing the risk of type 2 diabetes.

4. Mental Health

• Reduces Stress: Physical activity, including strength training, releases endorphins, which are natural mood lifters.
• Enhances Cognitive Function: Regular exercise has been linked to improved brain health, including better memory and learning.

5. Heart Health

• Improves Cardiovascular Health: Strength training can help lower blood pressure, improve cholesterol levels, and enhance overall heart function.

6. Weight Management

• Supports Weight Loss: Combining strength training with a healthy diet can help you lose fat and maintain a healthy weight.
• Increases Fat Loss: Muscle tissue burns more calories than fat tissue, so the more muscle you have, the more calories you burn throughout the day.

7. Functional Fitness

• Enhances Daily Activities: Strengthening your muscles improves your ability to perform everyday tasks, from carrying groceries to climbing stairs, with ease and without pain.
• Reduces Injury Risk: Stronger muscles and better balance can help prevent falls and injuries.

Strength training is crucial for women, and it offers numerous health benefits that contribute to a longer, healthier, and happier life. Plan to add strength training into your routine. If you are not exercising at all right now, let me recommend that you start with walking every day. Pick up a journal to start planning your workouts and to track your progress. Also, if you do not currently have any dumbbells, pick up a pair of 5lb dumbbells so you will be ready to start! 

If you would like me to send you the workouts as they are released, sign up for weekly encouragements! You can do this!