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 main hormone that helps muscles grow. Moreover, to achieve a muscular body, the bodybuilder must follow a strict diet, train intensely, and sometimes need hormone support. These are things that few women can follow, according to the health website Verywellfit (USA).

Lifting weights helps women's muscles become stronger - PHOTO: AI

Strength training exercises such as weight lifting and squats will bring the following important benefits to women:

How to Improve Bone Density for Women to Maintain Health and Longevity

Osteoporosis is a major concern for women, especially after menopause when estrogen levels drop dramatically. 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 found that women who did regular strength training for 12 months had a 1% increase in spinal bone density, while the control group lost 2%. Weight-bearing exercises such as squats, deadlifts, and lunges increase the stress on bones, thereby stimulating the body to increase bone mineral density.

Weight control

When you strength train, your body not only burns calories during exercise but also increases your metabolic rate 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.

Healthier heart

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

Increase body confidence

Strength training not only changes the strength of the muscles, but also changes the way women feel about their bodies. This feeling comes from being able to lift heavy weights, perform movements that are considered difficult for women, thereby bringing confidence and body image.

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