9 reasons why strength training is vital for women

by Jul 16, 2019Healthy living

Strength training or lifting weights are still concepts that many women find quite scary.

Some are for instance scared it will make them bulky. Others might be scared because they think it’s a men’s world.

If you’re also scared of strength training, I’m telling you: you really shouldn’t be!

It has done so many amazing things for me personally: not only do I really enjoy doing it, but it has also given me a lot more confidence. I’m also feeling stronger and more energized. My posture and stability have improved. And I personally just like my own body better with some extra muscle 😊

There are so many wonderful benefits to strength training for women, and I really don’t want you to miss out on them. That would be such a shame!

That’s the reason that I decided to write this post for you guys: to welcome you to the wonderful world of strength training.

I’m pretty sure after reading the reasons that I listed for you, that you will at least be a little bit curious to try it out.

1. Boosted metabolism

I’ll start off with explaining a benefit that many women would welcome with open arms. Strength training gives a boost to your metabolism!

The thing is, as we grow older, our metabolism slows down. I’m only 28, but I already notice that I can eat less calories to stay the same weight than when I was younger. And I’m sure that holds for you as well. But the good news is that you can crank your metabolism back up again through strength training.

I don’t know if you’ve heard of the term “resting metabolic rate” (RMR) before. But this basically stands for how many calories your body burns during rest. This rate is unique to everybody and will get higher, when you have more muscles.

So by doing strength training (and thus building stronger muscles) you’ll burn more calories during rest. Isn’t that fantastic?

2. Increased strength levels

I’ll admit, this one is a bit Captain obvious, but I’m going to mention it anyway: strength training will increase your strength levels. And who wouldn’t want to be and feel stronger? And even if getting stronger isn’t your primary goal, it certainly can’t hurt! Because of your weight lifting in the gym, you’ll find that daily tasks and chores are getting easier too. Those grocery bags you need to carry are going to feel less heavy. Or moving around boxes suddenly takes you a lot less effort. That extra strength from your training seems pretty useful, if you ask me!

3. Higher energy levels

Do you wish you had more energy throughout the day? Then forget about coffee or highly caffeinated dietary energy supplements. Strength training is the answer! It will give you a natural boost in energy. And I promise you, that feeling is awesome. Simply put, how it works is as follows: when you’re strength training or lifting weights, it will increase the circulation in your body and will result in pumping out more oxygenated blood. And this in turn will cause the higher energy levels that you will feel. Pretty great, right? It’s sort of a natural “high” feeling.

4. Stronger and healthier bones

A benefit of strength training that might seem a little less obvious, is that it improves your bone health.
A fun fact about bones is that they have the ability to rebuild themselves. As bones are living tissue, they are constantly building and rebuilding themselves. So what happens when you are lifting weights or doing resistance training, is that you cause stress on your bones. And as a consequence your bone density will increase. Next to that, strength training also slows the speed of your bone loss quite drastically. And the great thing about stronger and healthier bones, is that you will have a lower risk of getting fractures. Sounds like a pretty good deal to me!

5. Better prevention of injuries

Just this reason alone, is already so important in my opinion: doing strength training will help you to better prevent injuries. This benefit is often overlooked, but I can tell you from personal experience that it is crucial. Ever since I started doing strength training in addition to my Thai boxing training, I’ve had a lot less ailments and unnecessary injuries. My body can just handle things much better now, and it feels amazing!

So when your muscles are getting stronger, you will be less likely to get injured during daily tasks or exercises. Here is how that works: when you’ve built strong muscles, they will help to protect your bones and joints when they’re moving. Ligaments will have increased flexibility, which can reduce the risk of being strained or torn. In addition, ligaments will also get better at absorbing shocks when you’re body is going through dynamic movements.

Especially as we get older, we tend to get stupid injuries more easily. (Even during my 20s I already noticed a big difference with being a teenager!) So to help prevent that, I highly suggest you start doing strength training regularly. Your body will thank you!

6. Improved heart health

One very vital benefit of doing strength training, is that it will help you to improve your heart health. When it comes to our heart, just eating healthy isn’t enough. Getting exercise into your routine plays a very important part in lowering the risk of a stroke or heart attack and improving your heart health.

This is the case for both cardio training as well as strength training, by the way! Often, people just think about cardio training when they think about lowering the risk of heart issues. But strength training certainly has its place here too:

What happens with your body when you’re strength training, is that your blood flow will increase and you’ll build more lean muscle. This is great news for your cardiovascular system, as it will have more places to put your blood as a result. This in turn reduces the pressure on your arterial walls.

I think it’s wonderful how exercise can truly benefit our body so well!

7. Better balance and coordination

Make sure to always be prepared when you have a workout planned. The trick is to make things as easy as possible for yourself, so that you’ll feel less resistance and have less excuses to fall back to. So let’s say tomorrow evening right after work you have a training planned. Then it would be a great idea to already pack your sports bag with everything that you’ll need. Such as gym clothes, shoes, a bottle of water, a towel, shower gel, etcetera. After packing, put the bag right next to the door, so that you’ll only have to grab it before work, and you’re good to go! A few less excuses for that day to skip your workout. 😉

8. Better posture

This benefit is especially useful in our modern times where everybody is bending their necks and backs in unnatural positions to watch their phones and computers. I’m totally guilty of this too! And next to that, slouched shoulders run in my family too. So double yay for me, ahum! If your body could also use a better posture, then strength training will prove quite helpful for that.

During strength training, you will build core strength muscles among other things. It’s this core muscle strength that will lay a strong foundation for your body. It will help you to stand up taller by correcting the structures inside your body. By doing strength training you’ll be able to hold your body upright in the best possible way. Your back and neck will thank you!

9. Improved mood and self-confidence

A more obvious benefit of doing strength training is of course the changes in your physical appearance. But what if I told you that it can also have a great effect on your mood and self-confidence? You really need to try it out for yourself, just to believe how powerful that effect can be.

But I can tell you one thing from my own perspective: whenever I’m in the gym lifting weights of some sort, I just feel so powerful! And without comparing to anyone else: just to myself. It just feels so great to surprise myself with new levels of strength or doing the same exercise but with more ease than before. It really makes me proud of myself for showing up and doing my thing, just a little better each and every time.  

There is just something magical about challenging yourself and pushing through. It would be very unusual if you wouldn’t feel proud of yourself after completing a workout like that. 😊

And it’s good to point out that his holds for all kinds of exercises. So an improved mood and self-confidence is not limited to strength training only, but it’s definitely not excluded from it either!

Final note:

I’m really happy to see a trend where more and more women are wisely choosing for strength training. But there are still way too many women who are still scared of it, while they really shouldn’t be in my opinion.

If you belong to the latter group, I really hope that this post has given you some new perspective, and that you’ll at least give it a try. The results will speak for itself!

But of course, be realistic and don’t expect big results to happen just after doing strength training one time. Just keep doing it regularly and consistently, and I’m sure that you’ll be able to reap these wonderful benefits.

PS: If you find it hard to stick to a workout routine, then please check out this article in which I share 14 very useful tips on how to stay motivated to rock your health and fitness goals.

About Me

My name is Lenore and it is my mission to present women with tips and tricks on how to create a healthier lifestyle, but also on how to live more sustainably where less is more. So if you're looking for just that, you're in the right place!