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Strength training for women - Strength training, or weightlifting, is actually better for holistic health when compared to doing only cardio. However, if you do the two together, you get even more benefits.

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The health benefits of weightlifting for women - Studies show that women who engage in strength training two to three days a week actually can live longer and have a lower risk of death related to heart disease.

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Building lean muscle mass - Our muscles have so many essential functions and are necessary for movement. Strengthening muscles can help you, specifically as you age, with preventing injury, improving your range of motion, and aiding in daily activities like walking up stairs.

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Preventing osteoporosis - For women, bone density declines with age, especially post-menopause. Engaging in weight-training exercises puts gentle stress on the bones and causes them to strengthen, thereby helping prevent osteoporosis.

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Improving metabolism and weight management - Weightlifting helps women burn calories and achieve the goal of a calorie-deficit day. Additionally, strength training increases excess post-oxygen consumption (EPOC), which is when the body keeps burning excess calories for hours after exercise.

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Protecting joints - Physical therapists often suggest resistance and weight training, as this helps protect joints, which results in less stress on the entire body. Start slow and with less weight and gradually increase over time.

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Helps control blood sugar -

Studies show that strength training can help with controlling blood sugar in people with diabetes or prediabetes. The training helps clear glucose out of the bloodstream.

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Mood-boosting benefits - Strengthening your muscles has been shown to improve symptoms of depression and reduce anxiety. To reap these mental benefits, be sure to train two or more times a week.

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Increases energy - Lifting weights causes women’s bodies to release endorphins, which have mood-boosting benefits. Strength training can be done in 30-60 minutes, and leaves you with more energy throughout the day.

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Enhancing cardiovascular health - Heart disease is the leading cause of death for women, according to the Mayo Clinic. Exercising regularly is crucial, and strength training at least two days a week will improve the health of your heart.

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Boosting mental health and reducing stress - According to the American Psychological Association, women often report symptoms of stress more than men. Strength and resistance training can not only help with stress reduction, but also with your overall health.

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Increasing strength and physical functionality - It takes physical strength for women to successfully tackle the days ahead. Resistance and weight training improves strength in areas that are core for various activities, including legs, lower back, and upper body.

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Boosts confidence - Unfortunately, the media has very specific ideals of what women should look like, and there’s a  focus on weight and speed. With weight training, a shift in focus to body functionality occurs and can help boost confidence in women.

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Better sleep quality - As women age, there is a greater need for uninterrupted sleep. Studies have shown that women who participate in resistance training experience better sleep, which helps improve overall wellness.

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Strength training to improve posture - Weightlifting can help correct and improve posture. By strengthening the muscles in your back and core, you’re able to confidently engage stomach muscles, which help improve posture when sitting and standing.

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The role of strength training in hormonal balance - For women, studies have linked moderate-intensity resistance and strength training as well as cardiovascular exercise to beneficial effects on testosterone and progesterone levels.

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Hire a trainer - If your budget allows it, hiring a trainer can make a huge difference. Even if it's only a few times that you meet with an expert, learning and practicing how to properly work out and lift weights will help you go far.

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Start slow -

Starting a new exercise regimen can be exciting. However, be sure to not overwork the muscles. as it can cause fatigue, injury, and lack of interest as time passes.

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Adjust nutrition - As you work to lift weight and build muscle, it’s important to adjust your food intake accordingly. Food helps fuel the body both in and out of the gym, so consider speaking with a dietitian.

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Choosing the right equipment - Whether you choose to lift weights at home or in a gym, it’s important to have and to choose the right equipment. You want sturdy weights that aren’t too heavy for whatever level you’re at currently. Name brand isn’t necessarily important as long as they get the job done.

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Set realistic fitness goals - It’s important to set realistic fitness and strength goals. It can be tempting to pick an abstract number of pounds or kilograms you want to lose, but this type of thinking can actually be detrimental to your success. Focus on functionality and other health benefits, especially in the beginning.

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Develop a balanced workout plan - For women, it’s important to balance strength training and resistance training with cardio as well as stretching. Working from a full body and holistic perspective will help you see better and quicker results.

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The importance of proper form and technique - Before you take to lifting weights, be sure to research or ask a professional about what is right for you and your body type and current fitness levels and goals. While you know your body best, having guidance can help prevent injuries.

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Find motivation and stay consistent - In today’s busy world, finding motivation to stay consistent can be challenging. Consider, for example, a reward system where if you frequent the gym and strength train two to three times a week for a month, you can do something small but special.

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Understand muscle recovery - Just as important as weight training itself is the rest and recovery periods. Your body needs time to heal and strengthen, so be sure not to push yourself too far, too fast.

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Myth: Women shouldn’t lift heavy weight because it’s dangerous - False! Women can excel at anything, including weightlifting. Strength training is often characterized as a sport for only men, but this is far from the truth.

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Myth: It’s scary or intimidating to learn weightlifting - While learning and mastering any new skill can feel like a lot at first, weightlifting is very manageable. Especially if you get a coach and take things slowly.

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Myth: Lifting weights makes you bulky -

This isn’t necessarily true. While lifting can help you build muscle, it can be done in a way that feels good for each and every woman.

Sources: (INTEGRIS Health) (NPR) (Rupa Health) (Business Insider)

See also: Why you need magnesium now

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