The Benefits of Strength Training for Women

The Benefits of Strength Training for Women

There is a quote that’s often tossed around in the fitness industry – “Lifting weights doesn’t make women huge. Eating cupcakes makes women huge.”
While amusing, this quote is true. It’s often thought that strength training also known as weight training is a man’s domain and that women will get muscle-bound and manly if they did weight training. That’s why you often see most women hitting the cardio machines in the gym while the men grunt away at the free weights corner.

The truth of the matter is that strength is not only for men. Weight training has many benefits for women too. It won’t make you big or manly. The woman’s physique and lack of testosterone prevents her from packing on massive muscle mass. It just doesn’t happen without performance enhancing drugs.

Now that we’ve cleared up this misconception, let’s see why you absolutely must start weight training as soon as you can. The benefits are just too good not to.

* Prevents muscle atrophy
Strength training prevents muscle atrophy. Both women and men lose lean muscle once they reach their thirties. Every year they lose some muscle mass. Weight training will prevent this from occurring and may even reverse the process. If you don’t use it, you’ll lose it.

* Slows the aging process
Weight training retards the aging process. As mentioned earlier, you’ll lose less muscle, be stronger and healthier. A healthy body is more capable of handling the ravages of time. Women who engage in weight training often tend to look younger than their years.

* Reduces subcutaneous fat
Strength training increases blood flow to the muscles that are being worked. If you have thighs that are fatty or a belly that’s flabby, just place your palm on these areas. You’ll notice that they’re generally colder than other parts of your body that are leaner.

The reason for this is blood circulation. Areas that have excess fat have lower blood circulation. Weight training will recruit the different muscle groups and your body will be forced to draw blood into these areas. Your blood circulation will improve and this indirectly leads to a loss of subcutaneous fat.

What is subcutaneous fat? It’s the fat that’s just under your skin. Women usually have more subcutaneous fat on their buttocks, thighs and hips. Another reason why you should get rid of this fat is because it causes the appearance of cellulite.

No lotion or brushing can get rid of cellulite. Only a clean diet and weight training can help burn off the excess fat and diminish the appearance of cellulite.

* Reduces visceral fat
Visceral fat is a very dangerous type of fat that covers your internal organs. There are a lot of toxins in visceral fat and it’s an easy type of fat to gain. Dieting will not remove visceral fat. You MUST engage in weight training and cardio activity. Over time, your body will burn off the visceral fat and you’ll be less likely to get diseases and become sick.

* Boosts metabolism
It boosts your metabolism so that you burn more calories while at rest. You’ll be less likely to gain weight easily.

* Combats osteoporosis
As women age, they’re more prone to osteoporosis. Strength training will prevent this because it stresses the bones and this will force the body to deposit more bone which in turn fights osteoporosis. Isn’t weight training amazing?

By now you should know just how fantastic this form of training is. Besides the points mentioned above, working with weights will also prevent diabetes, lower your cholesterol, boost your heart health, improve your posture and balance and prevent back pain.

While all this is well and good, the one benefit of strength training that most women will love is that it will transform your body into a picture of health. Your body will become more feminine because of the tone and any curves will look better. You’ll look great naked and when you’re at the beach, you’ll really rock that bikini.

Strength training is the answer you’ve been looking for.



What Exercises Are Best to Keep You Healthy?

What Exercises Are Best to Keep You Healthy?

There are a number of exercises recommended to help get and keep you healthy.

The best exercises are the exercises you enjoy and are willing to stick to.

Having said that, as a man or woman ages, their choice of exercises might also change.However, some exercises are suitable for people of all ages and fitness levels.

If you can stand up, and move your arms, there is a healthy exercise for everyone.

Suggested Exercise Levels

The current recommendation is 30 minutes of exercise every day, as well as two strength-training sessions of 30 minutes each per week, at least a day apart to allow the muscles to heal.

The 30-minute sessions should be aerobic; that is, able to raise the heart rate.

Good examples of aerobic exercise include walking, race walking, jogging, swimming, cycling, and of course aerobics or calisthenics.assistedlivingexercise

Most of these are suitable for people of all ages because they are low impact, with the exception of jogging and very vigorous aerobics or calisthenics that might jar the joints.

One suggestion for getting in 30 minutes of aerobics per day is a walking program of 10,000 steps per day.

Depending on how tall you are and the length of your stride, 10,000 steps can equal anywhere between 3.5 and 5 miles.

The good news is that you can accumulate these steps throughout the course of your day, rather than do long and intensive workout sessions.

For example, you can walk up and down the stairs instead of taking the elevator or escalator, get off the bus one or two stops earlier or later and walk the rest of the way home or to the office, park your car further away from the stores to force yourself to walk more, and so on.walkingstairs

You don’t need any special equipment to walk other than a good pair of shoes. You can walk pretty much anywhere that good lighting, has a good firm surface and is in a safe neighborhood.


How do you know you are walking fast enough to get your heart pumping?

If you are breathless when you speak, but not so out of breath that you can’t talk, then your heart rate is up and you are getting the full benefit of your workout.

Strength Training

There are a range of options for strength training depending on your personal interests and the facilities you have available.weightlifting

The most obvious form of strength training would be weightlifting.




However, not everyone wants to pump iron in a gym and get big bulky muscles.strengthtraining

This is the most common stereotype in relation to strength training. The good news is that this is a myth. Small sets of hand weights can be just as effective as gym equipment if you use them regularly.


Another effective option which is fun and inexpensive is a resistance band.

Resistance bands can be used in a range of great ways to tone arms and legs. They are also very lightweight and therefore easily portable.resistancebands

Starting slowly and adding on bands means you can avoid injury and gradually increase your strength over time just by adding another band.



Some people think of it as something weird and new age, but yoga has been around for more than five thousand years.

It builds strength and also increases flexibility, balance and stability. This is great for older people, so they can avoid tripping, falling, and becoming immobile as a result of injury and

There are many different styles of yoga.

Kundalini is perfect for men because there are no levels and it can improve your strength very quickly.


Persistence is the key…

The best exercises are ones you will enjoy doing each day, so mix it up from time to time and it won’t be long before you are seeing that fitter new you in the mirror.



Are You Too Old To Lift Weights

Are You Too Old To Lift Weights?

Energy levels gradually decrease as we grow older. As a result, most middle-aged individuals and beyond assume that it’s too late to get into weight lifting. That, however, could not be further from the truth!


Not only is it never too late to start lifting weights, but weight training actually becomes more crucial as you age. This is because if done often enough, weight lifting can help reverse or at the very least slow down the loss of muscle mass and bone density that occurs naturally with age.

What’s more, weight lifting offers a host of other important benefits for older individuals ranging from a boost in strength to increased flexibility and balance to improved health to reduced risk of falls and more. So, if you’re a middle-aged individual or older, you should seriously consider making weight lifting a part of your exercise routine.

To ensure you get started on the right foot, here are a few pointers on the best and safest way for senior adults to start lifting weights.

Get Your Doctor’s Approval

It is always important to check with your doctor before starting a new workout program – more so if you are in the later years of your adulthood. A doctor will be able to determine if you can lift weights regularly without putting your health at risk.

Consult with a Trainer

While weight lifting is a great workout option for those advanced in age, it can be dangerous if done using the wrong approach. For this reason, it is highly important that you consult with a trainer before jumping into weight training.

A trainer will be able to take you through all the various intricacies (i.e. proper form and technique, ideal rest times, complementary warm up routines, suitable diet, and so on) that make up a safe and effective weight lifting workout.

A trainer can also help you develop a personalized workout plan based on your unique fitness level and overall health.

Start Slow

Since weight training is a highly intense physical activity, taking on too much too soon will more than likely lead to injury regardless of your age.

The risk for injury is however higher for those who are more advanced in age. So, it is essential to start slow and increase workout intensity as strength and fitness improves.

The trick here is to start with a weight that provides a challenging but comfortable workout and then gradually increase weights as the body grows accustomed to the currently used weights.

Exercise Regularly

As with any form of exercise, regular workouts are mandatory to ensuring you get to experience whatever results you are going for. However, since older individuals have a slower recovery rate than their younger counterparts, more rest is required in between workout sessions.

This therefore creates the need for striking the perfect balance between ensuring effectiveness and proper recovery. According to most fitness experts, 2 to 3 times a week should be enough to keep workouts safe and effective for the much older individuals lifting weights.

Age is not a factor when it comes to weight lifting as literally anyone (even those as old as 90) can reap the benefits of weight training.

All that is required is caution and proper planning and execution of a weight lifting regimen.

With the above tips, you should be able to create a personalized weightlifting plan that ensures both safety and optimum results.