Why is strength training so important to women?

Strength training can help you to have healthier joints and bones, fight osteoporosis, and even relieve anxiety.

Ready to go lift some weights?

Strength training is one of women's best allies in combating loss of muscle density, osteoporosis, and even to move around better, helping in day-to-day activities. Weights and women do not rhyme for many people. And who knows, maybe your training goal isn't even to gain strength or muscle. However, whether it's weights, machines, or endurance bands, any of these items are a strong ally when it comes to doing more for your health. If exercise for you means running, swimming, or even fast walking, then it's time to add the strength training to your list.

Joints and bones

Did you know you can lose between 3 and 8% muscle mass for every decade you don't train? Several studies prove that strength training can help to develop healthier bones, reduce back pain, and also reverse several factors that contribute to the aging of skeletal muscles.

A person who is 30 years old will lose about a quarter of his muscle strength by the age of 70, and half by the age of 90. Betting on aerobic exercise alone is no longer enough.

Moreover, strength training significantly increases bone density. Each time a muscle contracts, it pulls the bones to which it is attached, which stimulates the bone cells to produce more structural proteins and to bring minerals into the bone. Always introduce weightlifting and resistance motions such as squats and lunges into your training. And if you're still undecided, you'll know that sometimes the body weight is enough.

Anxiety

Too much stress can overload the immune system, create insomnia, reduce energy levels, and even lower self-esteem. Lifting weights can help relieve stress and anxiety. There is a strong link between resistance training at a low to moderate intensity and a decrease in stress or anxiety.

Posture

Strength training also helps with balance, coordination, and posture. The stronger your muscles become, the better.

Don't know where to start?

Functional training is a possibility. If you choose it, nothing is better than a CrossFit box. But if you prefer a conventional gym, talk to your instructor or personal trainer and ask them to create a plan that is adapted to your needs and physical condition.

You can also choose to buy some equipment and train solo. Follow the recommendations of Harvard Medical School to optimize your training sessions:

1. Always warm up and cool down properly.

2. Learn to minimize injuries and make the most of gains. Choose a class or individual sessions with a certified professional.

3. The best advice of all is listen to your body. Do not let yourself exceed the limit and remember that recovery is as important LINK TO PRODUCT as preparation for a workout.

4. Exhale when you are lifting or pushing a weight. Inhale as you drop the weight or load.

5. Don't be too ambitious. Wanting to see results quickly can lead to you getting hurt by over-training or putting on too much weight. Remember that it is important that your muscles rest for at least 48 hours between strength training sessions.

6. If you have been ill, give yourself one or two days after recovery. If you have been ill for some time, you may need to start with lighter weights or less resistance.

7. Strength training should not cause pain while doing it. If any exercise or movement causes you pain, stop.