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You may not have noticed how much attention strength training is receiving, especially with a focus on women, these days. And that’s for good reason.
As women-specific research increases, we are gaining evidence to support the many benefits of strength training for women, throughout the various stages of our lives.
Whether you’re new to strength training or not, eager to get started, or not quite sure, I thought covering the “why” of strength training would be a good place to start.
I am looking forward to getting as many women involved so that you can benefit sooner rather than later by working on your strength. You don’t need to have reached a certain level to participate, nor do you need any fancy equipment, as there are always options suitable for all levels starting with just bodyweight.
The benefits of strength training for women
So, let’s cover some of the strength training benefits you can get from adding this to your weekly schedule.
increase your metabolism
Muscle is more metabolic than fat, so strength training is key to encouraging a higher metabolic rate. Increased metabolism means your body converts calories into energy faster and eliminates waste more efficiently. Boosting your metabolism can help you burn more body fat and maintain a healthy weight.
Strength training can increase your metabolism for up to 36 hours after finishing a session. And over time, a higher ratio of muscle to fat can increase your resting metabolic rate (RMR), the basic calories your body needs to function and stay alive.
Help in other areas of life
The purpose of strength training is not just to lift heavy weights in the gym. Building your strength can also benefit you in many other areas of life. Keep it simpElle (kisE) Community members tell us that strength training has helped them build confidence in their bodies and feel better able to cope with daily life.
Strength training can also help improve performance in many other sports, including running and cycling, through increased mobility and stamina, better posture, better coordination, and much more. Functional weight training can also help you perform other daily activities, such as moving heavy furniture, lifting children, or carrying your luggage through the airport.
Reduces the risk of injury
Strength training improves the strength of muscles, tendons, and even ligaments and bones, as well as improving flexibility and balance, all of which can reduce the risk of injury in daily life and while participating in other sports and activities.
Supporting your mental health
It’s not just your physical health that will improve with strength training. It can also have enormous mental health benefits for women. Resistance training releases endorphins, while seeing progress can help you feel more powerful and confident in your body.
Several studies have also shown that regular strength training can reduce anxiety levels and help manage symptoms of depression in women.
It can help protect you from certain diseases and health problems
Weight training can also offer some important long-term health benefits.
As women, we are much more susceptible to developing joint and bone conditions as we age, and perimenopause and menopause don’t help the situation. Regular weight-bearing exercise can increase bone density and reduce the risk of osteoporosis (weakening of the bones). Strength training can also help manage arthritic pain by building stronger muscles around the joints.
And if that’s not enough to convince you, studies have also suggested that strength training may reduce the risk of developing type II diabetes and cardiovascular disease. It may also help rebalance hormonal health in women with PCOS.
How to get started with strength training
Getting started with anything is always the hardest part, right? If you are new to strength training, you will want and need the guidance of an expert. If he has more experience, it could be the inspiration and responsibility he’s looking for.
Learn the different ways to strength train
If you think strength training only means deadlifts and bench presses, think again. Strength training refers to any exercise that uses resistance to work the muscles. There are many different ways to strength train, ranging from bodyweight workouts to barbell squats, all of which you’ll find in Beyond Strength – Fundamentals for All Levels.
Most strength training beginners start with bodyweight exercises. These are movements that use your own natural body weight instead of external weights. Squats, burpees, lunges, pushups, and planks are all great bodyweight exercises. They can help you build power, practice your form, and understand movement patterns. He will cover them in Beyond Strength – Fundamentals.
From bodyweight exercises, you can progress to using free weights and machines. Free weights include dumbbells, kettlebells, or barbells that can be used in a number of different exercises. Machine weights, like the leg press, are fixed to a particular movement.
In Beyond Strength – Foundations, you’ll transition from bodyweight to using light dumbbells (1kg-5kg), kettlebells, or cans of beans if that’s what you’ve got.
Focus on your form
Nailing your form is one of the first things to do when starting out with strength training. Correct form ensures that you are targeting the correct muscles with each movement. Its shape also prevents you from getting injured when lifting heavy weights.
By following strength workouts on demand (or live sessions each week), you’ll be able to watch your trainer perform the exercises and share important teaching points to help you understand proper form and how it feels.
You can also connect with your coach and other community members through the kisE Studio on Discord to ask specific questions and share your journey.
Warm up, cool down and stretch
A proper warm up and cool down are essential elements of strength training. A dynamic warm-up helps prepare your muscles, increases your range of motion, and reduces the risk of injury.
Stretching after your workout is also important to reduce muscle soreness and speed up recovery time. The foam roller can also help massage your muscles between workouts.
Train with a friend or community
Strength training may seem like something you would do mostly alone. But it can be much safer and more effective when done together with others, which is why we held the session live in the kisE community.
Outside of the Beyond Strength session, a friend might see you at the gym, working out with a Personal Trainer.
Rest and recovery are essential
Feeling sore or sore the day after a heavy weight session is completely normal. It is a sign that you worked hard and challenged your body. However, you don’t want to be so sore that you put yourself off for several days or end up hurting yourself.
Taking rest days is key, especially since that’s where you get the benefits of your strength training, when your muscle fibers repair themselves and come back stronger. Particularly at the beginning of your training.
Personally, I have loved delivering Beyond Strength and the feedback has always been positive. It’s never too late to start as you can cover the fundamentals while attending live sessions and all sessions are recorded and can be accessed to complete or replay at your convenience.
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