Resistance exercises like weightlifting are the best way to build muscle, yet many women don’t do weightlifting and prefer cardio workouts instead.
Weights help keep enough muscle mass, which helps keep body fat at a healthy level, and improves overall fitness, especially as you get older. So in this article, we’ll look at why weightlifting matters and how to get started.
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Benefits of weightlifting exercises for women :-
Weightlifting can be useful for many reasons and offers benefits to lots of people at different ages. Following a regular weight training routine can change your physical and mental state. So here are some benefits of weightlifting, which include :-
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Boosting strength :-
Weightlifting helps build muscle, and when you have strong muscles you can do daily tasks and routine activities more easily and with less effort, plus you're less likely to get injured.
Building muscle also improves how your body works and boosts your feeling of satisfaction.
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Reducing body fat :-
Studies found that women who lift weights two to three times a week for two months gain about 0.5 to 1 kg of muscle and lose about 5 to 7 kg of fat.
As you build more lean muscle mass, your metabolism works even when you're resting, letting you burn more calories Throughout the day.
Don't worry, women usually don't build big muscles from strength training, because women don't have the hormones that cause muscles to grow or bulk up, so weight training won't make you huge.
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Improving sports performance :-
No matter what sport you practice or compete in, weightlifting can help you improve overall performance and also reduce injury risks.
Weight training improves athletic ability. So it can help golfers boost their strength a lot, cyclists ride longer with less effort, and skaters improve their techniques and reduce injuries.
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Reducing back pain and arthritis :-
Weightlifting exercises don’t just build muscles stronger, they also strengthen connective tissues, increase joint stability, which basically means stronger joints and helps prevent injuries.
They also help strengthen the glute muscles, which in turn help relieve or reduce pain in the lower back andknee.
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reducing the risk of some diseases :-
Weightlifting exercises can improve heart health, including lowering cholesterol the bad LDL, raising good HDL cholesterol, lowering blood pressure, and adding cardio to strength workouts can double these benefits.
Weight training can also increase mineral density in the spine bones, improve bone formation, and with enough calcium, these exercises can be the best defense against osteoporosis.
Also, weightlifting can improve how the body handles glucose, which might lower the risk of diabetes.
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Improves mood and boosts confidence :-
Weight training reduces depression because exercising in general produces neurotransmitters like endorphins, dopamine, and serotonin that improve mood.
Also, women who do strength exercises feel more confident and strong, which helps fight depression.
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How to start weight training :-
Where you start with weight training depends on your experience and fitness level, but if you haven't done strength training before, you should get a personal trainer to guide you so you can do the right kind of weightlifting and avoid injuries.
Once you build basic skills, you can move to a regular routine using body weight, weights, or both. You can lift weights at the gym or at home with simple equipment like dumbbells.
- Here's a full beginner's schedule to start weightlifting from here.
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How much weight training does a woman need? :-
Physical activity guidelines suggest at least two days a week of resistance training targeting major muscle groups. You can get more benefits with more training days, just make sure to have rest days to recover and repair muscles.
Guidelines also recommend at least 150 minutes of moderate cardio exercise, or 75 minutes of more intense exercise, or a mix of both. Cardio exercise improves heart and blood vessel health and helps create a calorie deficit, which supports weight loss.
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How much weight can you lift? :-
The amount of weight you lift will change as you progress. You should feel challenged by the weight you lift each time. Every time you do weight training, you need to increase the weight from your last session. Your only way to reach your goals is by keeping at it.
If you don’t do any weight training yet, don’t worry, it’s not too late. You can add some of it into your workout routine to get those important benefits.
Article source :- 1.
