Why Strength Training is essential for women
You have probably heard that strength training is important, particularly for women in midlife. But perhaps you don’t know what strength training is, why you should be doing it or how to get started.
Strength training is beneficial for many reasons and creates a great foundation for your exercise programme. Many women believe that strength training means lifting heavy weights in an intimidating environment, surrounded by sweaty, grunting men? This isn’t the case, so think again!
You can make it an enjoyable, beneficial and sustainable experience!
What is strength training?
The terms strength training, weight training and resistance training are often used interchangeably.
The defining factor is that it is a form of exercise where you push or pull against resistance. Equipment can be used, such as dumbbells or kettlebells. But this type of training also includes exercising with your bodyweight only. A press-up or a squat are examples of strength exercises using your own body as resistance.
Exercises such as these can form part of an effective workout.
Once you start adding weights with the aim to significantly increase muscle mass (hypertrophy), then this is more commonly known as strength or weight training.
Why should you do it?
It will improve your strength and so make everyday tasks much easier, keeping you fit for an active life.
It can reduce sarcopenia (age-related muscle decline), increase bone density and decrease the risk of osteoporosis.
Strong muscles help protect your joints, so it can help you keep injury-free and fighting fit.
It builds muscle mass and burns fat so helps you to have a healthy body composition.
Feeling strong feels great! It’s empowering and brilliant for your self-esteem.
Resistance training does not need to take place in a gym.
Bodyweight exercise is a great place to start and is accessible for everyone. It allows you to learn and master the proper technique before progressing to lifting weights. You can work through different exercises safely and effectively, and once you have nailed your form you can progress to increasing the intensity of the exercises, by adding load (weight).
I started my Enjoy Fitness classes because so many women I knew didn’t do any form of resistance training. The focus for most women I knew was running and spinning classes.
I knew if they started doing strength training they would reap the rewards.
I wanted to start an inclusive class, that was accessible for complete beginners.
Those beginners have now progressed to loaded strength training and continue to progress, as they recognise the benefits and enjoyment it brings.
How do you get started?
As with many things, the best way to start something new is to start small and build on it.
Start with bodyweight exercises and focus on perfecting your form, before you add any weights. There are many ‘how to’ resources online or join a class.
Keep notes so you can measure and track your progress (weights, number of repetitions etc). It’s satisfying to see how much stronger you are getting.
Have I convinced you to give strength training a go?
I would love to hear about your experiences and particularly what your barriers or challenges are?
