It is rare for women to have a strong interest in doing hard weight training. Society says that women should have a fit and sexy body figure and do not have large bulky muscles from weightlifting. And we thought that it is highly unlikely for the average woman.
Women, especially those that are athletic, have rigorous training to achieve and develop significant muscle hypertrophy, and they strictly follow nutrition tips for athletes, including high levels of protein intake. They usually have higher than normal levels of testosterone levels and lower than normal estrogen-to-testosterone ratios.
Women tend to be weaker physiologically than men, primarily due to the lower quantity of muscles and smaller bones. That’s why when an older woman tends to suffer more fractures than men when they fall.
Sexes Don’t Matter in Strength.
However, studies support the idea that with the same amount of muscle, there are no differences in strength between men and women. Some studies reveal that when strength is expressed relative to lean body mass, men are 45% stronger than women at the bench press, but at the leg press, women are 6% stronger than men.
The large discrepancy between the upper and lower body strength is associated with training or routines- although both sexes walk, run, and climb stairs, men usually lift heavy objects with their arms than women do.
The physiological characteristics of both male and female muscle tissues are the same, and they also respond to training in the same manner.
Today, with studies and results from women themselves, weight training has many health benefits not just for men but also for women. Let’s find out some of the essential effects of weight training on women.
TONES WITHOUT BULKING
Bulking is a major reason why women fear weightlifting and training. Women have lesser testosterone, which means they are less likely to grow muscle hypertrophy. So, significant physical changes are outweighed by the greater health benefits of lifting weights.
FAT LOSS
Gaining a pound of muscle is burning 30 to 50 more calories per day!
Lifting weights build lean muscle, and more muscle is equivalent to quicker metabolism. This means that weight training helps boost metabolism, thus, burning more calories, reducing body fat, and improving weight loss.
INCREASES ATHLETIC PERFORMANCE AND DAILY ACTIVITIES.
A higher amount of lean body mass will help an individual run faster, jump
higher, and throw farther. When you have more powerful muscle strength, usual daily activities like cleaning the house that requires carrying heavy cabinets, boxes, and as simple as jars’ opening become easier.
HELPS PREVENT OSTEOPOROSIS.
Our bones are responsible for our movement and independence to do our daily activities, especially those requiring physical work. Our diet and activities also affect our bones’ growth, but it is only true until we reach 30, with the peak growth time ending around 18 for females.
The bone mass of women stays steady from 30 until menopause, and after that, they are prone to rapid bone loss, which sometimes results in bone problems like osteoporosis.
There are several ways to build and preserve bone mass. Research has shown that weight-bearing exercises and a diet with adequate calcium increase bone density in youth and prevent loss in older women.
HELPS PROTECT AGAINST HEART DISEASE AND DIABETES
Like its cardio counterpart, weightlifting is an excellent physical exercise to prevent risks of many chronic diseases, including diabetes (type 2) and heart disease.
IMPROVE YOUR ATHLETIC PERFORMANCE
Having a stronger body by improving muscle strength can help sports enthusiasts and athletes improve power, agility, speed, agility, endurance, response time.
Weight training allows the body to adapt to situations it faces, like in an actual sporting event or everyday life.
REDUCES THE RISK OF DIABETES AND HEART DISEASE
Weight training helps the body lower bad cholesterol and increase good cholesterol, thus improving cardiovascular health by lowering blood pressure.
Including weight training in your regular exercises can help process the sugar that you have consumed. Thus, reducing the risks of acquiring diabetes and other organ problems that it may cause.
ENHANCE YOUR MOOD AND REDUCE STRESS
When the body is healthy, it also radiates a good mood and healthy emotions. Studies show that exercise releases endorphins, a mood-enhancing hormone that also prevents pain and fights depression. Women who do strength training testify that they feel more confident, potent, and capable in life, whether facing a physical load to carry or an emotional burden.