Women and Weight Training: Going Beyond Just Looking Toned

7 June 2024

Everybody wants to have a toned body and feel good about themselves. However, the misconception that “weight training makes you bulky” can be extremely unsettling. Breaking: It’s time to dispel those myths and rewrite the story! Women who lift weights experience transformative benefits that extend far beyond physical appearance. We are discussing laying a solid foundation for a long and healthy life. In this blog, we’re about to go deep into the fascinating realm of weights, so fasten your seatbelts!

Benefits of Weight Training for Women

Physical Wellbeing:

Bone Health: Lifting weights is a great way to build stronger bones, particularly for women as they are more likely than men to have osteoporosis as they age. Incorporating weight training into your fitness plan will help you increase the density of your bones.
Better Posture: By promoting enhanced posture and spinal alignment, it helps avoid discomfort in the back and other related problems.
Joint Health: If you are having joint pain, weight training may be helpful. It will also decrease the possibility of a person’s illness getting worse as they become older. Strengthening the muscles surrounding your joints through weight training can also lower your chance of injury.
Improves Metabolism: Weightlifting increases muscle mass and quickens the metabolism, thus contributing towards weight loss.
More Muscle Power: It increases and preserves muscular mass, which is essential for general strength and range of motion. As we become older, this becomes more and more significant.
Healthy Heart: Strength training regularly lowers the risk of heart disease by improving cardiovascular health. By making your heart stronger, you can then be stress-free about any old-age cardiac concerns.
Regulates Blood Sugar Levels: We find a lot of people tense due to their blood sugar levels. Weight training can also help you lower the chance of getting Type 2 Diabetes.
Longevity (Living a longer and healthier life): Frequent weight training reduces the risk of chronic diseases, which can help you live a longer, healthier life. This will also keep you healthier and independent and you can lead a fulfilling life. Weight training increases coordination and balance, which makes daily jobs safer and easier.

Mental Wellbeing:

Stable Mental Health: Research shows that weight training can reduce anxiety levels and fight depressive symptoms, especially in women! This in turn improves mental health.
Reduces Stress Levels: Weight training has proven helpful in many ways to reduce stress and help you relax. It can also improve the quality of sleep.
Helps you Gain Self-Esteem: Your confidence and sense of self-worth will rise as you see your body becoming stronger and more toned.

Beginner-Friendly Weight Training For Women to Lose Weight

You don’t need to spend a lot of money on gym memberships or hours lifting weights to get started with your weight training routine. You can maintain simplicity, consistency and efficiency to reach your goal cheaper and sooner:

Pay Attention to Compound Workouts: These workouts maximize calorie burn by working numerous muscle groups simultaneously. Consider exercises like push-ups, deadlifts, rows, squats, and lunges (with good technique, of course!).
Training Circuit: Combine weight training with quick bursts of cardio, such as jumping jacks or high knees, to keep things fresh and your heart rate elevated. For every exercise in your circuit, aim for two to three sets of eight to twelve repetitions.
Start Lighter and Increase Gradually: Try not to become an overnight weightlifting champion. Select weights that will push you while letting you keep perfect form. You can progressively raise the weight as you gain strength. Seek out two to three weight training sessions each week: In between workouts, give your muscles enough time to heal and regenerate.
Boost Your Protein: After every weight training exercise, try to consume protein to promote muscle growth and repair. You can have things like Greek yoghurt, whey protein, low-carb protein sources, or protein shakes.

Cautions for Weight Training for Beginners

Master Your Form: It’s tempting to go heavy, but proper form is your BFF. This prevents injury and targets the right muscles. Ask a trainer for guidance if needed!
Warm Up & Cool Down: Don’t jump straight into weights. Get your blood flowing with light cardio and dynamic stretches before your workout. After, cool down with static stretches to improve flexibility and prevent soreness.
Listen to Your Body: This is your temple! Take rest days and stop if something feels off. Consult a doctor or trainer if needed.
Use Weight Lifting Straps: A Helping Hand (Used Right): Weight lifting straps can support your grip for heavier lifts (think rows or deadlifts). They help you maintain a strong grip without compromising form, but remember, Straps don’t make you stronger; they make your weightlifting safer. Focus on grip strength alongside them.

Can Supplemental Protein Aid in Weight Loss Through Weight Training?

Increasing your protein intake can be done easily using protein supplements, particularly after exercise. It is crucial to know which kind of protein to utilize.

Whey protein is gaining popularity these days. The reason is that it is proven effective and works quite well. MuscleBlaze is one of the best whey protein brands in India. For any protein supplement to be effective, it must specifically stimulate rapid muscle repair and prevent muscle breakdown. This is what makes this whey protein unique. Compared to many generic brands, MuscleBlaze performs better.

To Conclude

Weight training gives you a powerful, self-assured, and health-controlling sense rather than merely making you look a certain way. So cast aside your fear of bulk (it doesn’t exist!), pick up some weights, and start your journey toward being empowered. Remember that progress is what matters the most not perfection. Celebrate all of your accomplishments, no matter how minor; you’ll be astounded by what your powerful body is capable of!

Happy lifting, ladies!

SOURCES:
https://www.healthline.com/health/fitness/benefits-of-strength-training

https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/