Strength Training has both physical and mental benefits, particularly for women.

This article discusses how strength training can improve bone density, boost metabolism, and help with weight management, as well as tips on how to get started.

What are the myths?

Contrary to popular belief, weight training does not make women look bulky by building muscle, nor is it capable of turning muscle into fat upon cessation of the exercise regime.

In fact, a well balanced weight training routine builds lean muscle mass, increases metabolic rate to enhance endurance and reduces the risk of injury. It can also help improve posture, balance, and flexibility, as well as mental benefits such as boosted confidence and self-esteem. Regular weight training can contribute to maintaining healthy body composition and promote overall health and wellness.

1. Builds lean muscle mass

Weight training routine builds lean muscle mass by creating micro-tears in the muscle fibres during the use of a muscle or muscle group. Although this may sound odd, this is a natural and healthy process whereby the body repairs these micro-tears, and rebuilds the muscle fibres to be stronger and denser, resulting in an increase in muscle mass.

Weight training can also stimulate the production of hormones that are essential for muscle growth, by signalling the body to build new muscle tissue while also improving the body’s ability to use protein to repair and build muscle fibres.

• Increases metabolic rate

Weight training increases metabolism in women in a number of ways such as building lean muscle mass, stimulating hormone production, increasing the after-burn effect, and improving insulin sensitivity.

Firstly, lean muscle mass has a higher metabolic rate than fat tissue. This means that the body will burn more calories at rest to maintain muscle tissue, leading to an increase in basal metabolic rate (BMR). Secondly, by stimulating the production of hormones, including testosterone and growth hormone, weight training can help to increase metabolism by promoting muscle growth. Thirdly, the after-burn effect, also known as excess post-exercise oxygen consumption (EPOC), refers to the additional calories the body burns after exercise to restore itself to its pre-exercise state, such as repairing muscle tissue, replenishing glycogen stores, and removing lactic acid from the muscles. Weight training can create a greater after-burn effect compared to cardio exercises, resulting in more calories burned over time.

• Enhances endurance

Weight training may enhance endurance through the endurance of the muscles, the cardiovascular system, lung function and mental endurance. It does this by building and strengthening the muscles, increasing heart rate, boosting circulation, improving breathing techniques and reducing the rate of fatigue.

To enhance endurance effectively, weight training routines should be used in conjunction with exercises that target both muscular and cardiovascular endurance, such as circuit training, and high-intensity interval training (HIIT). To elaborate, high-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise alternated with periods of rest or low-intensity exercise. The length of HIIT exercise routines can vary, but they typically range from 10 to 30 minutes.

Consistency and progression of the routines are also important, gradually increasing the intensity and duration over time to challenge the body and promote positive changes within the body.

• Boosts mental health and alertness

The benefits of weight training expand beyond the physical. The many health-enhancing effects impact the brain and can help to reduce stress and anxiety and boost mood via the increased production of endorphins, which are our feel-good brain chemicals. Regular weight training can help women feel stronger and therefore improve confidence, self-esteem and emotional resilience when the results of hard work are tangible. Other brain-boosting benefits include significant improvements in sleep quality and cognitive function, including memory attention, and decision-making skills.

Overall, weight training can be a powerful tool for improving mental well-being and overall quality of life for women.

However, to build lean muscle mass effectively, weight training routines should focus on a progressive program, gradually increasing the amount of weight lifted or the number of repetitions performed over time. Adequate protein intake is also important for muscle growth, as protein provides the building blocks necessary for muscle repair and growth.

Consistency is vital in building lean muscle mass through weight training. Regular training sessions, adequate rest, and proper nutrition will help to maximise muscle growth and achieve the desired results.

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