Benefits of strength training for women

Contrary to popular belief, women do not gain as much muscle mass as men by lifting weights. This is because women do not have the same high levels of the male hormone testosterone as men.

Testosterone is the primary hormone that helps muscles grow. Furthermore, to achieve a large, muscular physique, individuals must adhere to a strict diet, high-intensity training, and sometimes even hormone replacement therapy. These are things that few women can follow, according to the health website Verywellfit (USA).

Lifting weights helps women build stronger muscles - PHOTO: AI

Strength training exercises such as weightlifting and squats offer the following important benefits for women:

How to improve bone density for women to maintain health and longevity

Osteoporosis is a major threat to women, especially after menopause when estrogen levels drop sharply. According to the National Institutes of Health (NIH), women lose up to 20% of their bone density in just 5-7 years after menopause. Strength training can help reverse this by stimulating bone formation.

A study published in the Journal of Bone and Mineral Research showed that women who regularly performed strength training for 12 months experienced a 1% increase in spinal bone density, while the non-strengthening group saw a 2% decrease. Weight-bearing exercises such as squats, deadlifts, or lunges increase stress on the bones, thereby stimulating the body to increase bone mineral density.

Weight control

When you strength train, your body not only burns calories during the workout, but it also increases your metabolism throughout the day, which helps you control your weight effectively. Furthermore, strength training helps prevent muscle loss when losing weight.

A study by the Harvard School of Public Health (USA) showed that people who combined weight lifting with a reasonable diet had significantly better results in reducing belly fat than the group that only did endurance exercises such as jogging, walking or cycling.

A healthier heart

Strength training stimulates not only muscles but also the cardiovascular system. According to the American Heart Association (AHA), combining weightlifting with cardio helps lower blood pressure, "bad" LDL cholesterol, and prevent the risk of cardiovascular disease. This benefit is especially important for women, as heart disease is one of the leading causes of death among women.

Increase body confidence

Strength training not only changes muscle strength but also changes how women feel about their bodies. This feeling comes from being able to lift heavy weights and perform movements that were previously considered difficult for women, thereby bringing confidence and a sense of well-being.

According to a survey by the women's fitness organization Girls Gone Strong (USA), more than 80% of women after completing an 8-week strength training program said they felt more in love with their bodies, regardless of whether their weight changed or not, according to Verywellfit.

Source: https://thanhnien.vn/loi-ich-cua-tap-suc-manh-doi-voi-phu-nu-185250720123720.htm