Table of Contents
For many reasons, women typically don’t include weightlifting in their list of preferred workouts. We all know that almost every gym offers classes like Zumba, spinning, yoga, pilates, and even boxing, which are usually filled with ladies who are trying to get in shape. On top of that, those who don’t go to a fitness center typically opt for running or hiking as a way to stay active and achieve the kind of physical form they’re happy with.
In the past, the number of women doing weightlifting in the gym was extremely low – it almost felt like seeing an unreal picture whenever there was a female lifting more than 5 kg. However, in the last few years, the trend has definitely shifted as we see more and more women and young girls getting into weightlifting. That’s because many are now seeing the benefits of adding lifting into a well-balanced exercise routine and are recommending it to their friends and family members.
But for those of you who are still not convinced about all the positives of weightlifting, we’ve prepared this article where we’re going to discuss the five main reasons women should be lifting heavy.
Why Should Women Add Weightlifting Into Their Training Regime?
In the next few paragraphs, we’re going to talk about only five main reasons why women should incorporate weightlifting in their training regime. However, there are a lot more that we just won’t be able to fit into this article – so if one of your reasons for lifting isn’t on the list that doesn’t necessarily mean it’s not a good one.
Strengthen Muscles & Bones
As we age, our muscles and bones weaken, and that happens even more detrimentally to women as menopause can often increase the risk of osteoporosis. One way to counter those processes and maintain density in both bones and muscles is by lifting heavy regularly and for a prolonged period of time. This is why women over 40 should start weightlifting. Many studies have proven that bodies strengthened through weightlifting are less likely to suffer injuries later on in life as they have stronger bones and joints. Additionally, incorporating activities like boxing with Hayabusa’s top-notch apparel into your fitness routine can provide a dynamic workout that further enhances muscle tone and bone density, offering a comprehensive approach to maintaining overall health and vitality.
Good for Your Metabolism
Having more muscle mass compared to fat means that you’re able to burn more calories, even when you’re not being active. Essentially, your BMR (basic metabolic rate) increases the more muscle you have, which in turn enables you to eat more without gaining weight or losing the form you’ve worked hard for.
Lower Body Fat
Multiple studies show that the average woman who partakes in weightlifting anywhere from two to three times per week is likely to gain around two pounds of muscle and lose around 3.5 pounds of fat. As we already discussed, gaining more lean muscle mass also increases resting metabolism, which allows you to burn more calories throughout the day.
This is also a good place to put to rest the idea that lifting heavy will make you bulky and man-like. It’s been proven that women tend not to develop big muscles from strength training in comparison to men because they lack the hormones that cause such intense muscle hypertrophy.
Minimizes the Risk of Certain Diseases
When we talk about cardiovascular health, most people assume that endurance exercise such as cycling or running is the only way to improve it. However, that is not true at all since weight training has been shown to have a positive impact on cardiovascular health in many ways, reducing LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol, and lowering blood pressure. And if you combine both lifting and a sport like running into your routine you will maximize the benefits for your heart.
In addition to that, weightlifting can increase spinal bone mineral density, and this, along with a decent amount of dietary calcium, is considered to be the best defense against osteoporosis (and as we already mentioned, women are at a higher risk of osteoporosis compared to men).
Finally, strength training can help the way your body metabolizes sugar and can lead to a reduced risk of type 2 diabetes (referred to as “adult-onset” diabetes) – a problem that affects many people of all genders and is typically associated with excess weight.
Enhanced Mood & Confidence
Exercise in general and strength training also lead to the production of mood-improving neurotransmitters such as serotonin, endorphins, dopamine, and norepinephrine, which in term make you feel lighter and in a better overall headspace. Along with that, women who train are typically more confident and feel more capable as a result of all the work they’re putting in the gym.
Should You Focus Only on Weightlifting?
Now that you’re aware of the many benefits of weightlifting, you might be wondering if all your other activities are worth partaking in. And the answer is yes. If you want to be a good lifter, you also need to have a good range of motion, which means working on your mobility and flexibility.
That will allow you to not only train better, as you will be able to perform all the exercises with correct form but will also improve the way you move in your day-to-day life.
And if you want to be a better overall athlete, you have to incorporate endurance training into your regime as well. After all, you don’t want to be gassed after climbing five flights of stairs – instead, you want to be able to enjoy activities with friends outside, without feeling like you can’t keep up.