In February 2024, The Journal of the American College of Cardiology published a pivotal article that shed light on an essential topic: resistance training goes far beyond helping women build strong muscles and look fit. Among the 400,000 people included in the study, only 1 in 5 women engaged in regular weight training. Those who did saw incredible benefits—this group experienced a 30% reduction in cardiovascular mortality. “We do not have many things that reduce mortality in that way,” says Martha Gulati, MD, director of preventive cardiology at Cedar Sinai. Just 10 minutes per session, 2-3 times per week, can lead to a 30% reduction in cardiovascular mortality. This is powerful, life-changing information. So let’s dig into it – weight training for women – why strong is healthy:
1. Enhanced Bone Health
Osteoporosis, a condition characterized by weak and brittle bones, is a significant concern for many women, especially post-menopause. Weight training helps increase bone density by stimulating bone growth, reducing the risk of osteoporosis and fractures. It is one way to strengthen bones and support skeletal health as you age. Weight training and weight lifting are critical in the prevention of osteoporosis because they stimulate bone growth and increase bone density. These exercises create mechanical stress on bones, prompting the body to strengthen them. Examples of effective weight-bearing exercises include squats, lunges, deadlifts, and overhead presses. Incorporating these exercises into a regular fitness routine can significantly contribute to maintaining healthy bones and preventing osteoporosis.
2. Improved Muscle Tone and Strength
Weight training is one of the most effective ways to build and maintain muscle mass. As women age, they naturally lose muscle mass, which can lead to decreased strength, balance issues, and a slower metabolism. Regular weight training helps counteract this muscle loss, keeping you strong, agile, and energetic at any age.
3. Better Blood Sugar Control
About 1 in 3 adults in the U.S. have pre-diabetes. Strength training helps clear blood sugar from the bloodstream by requiring more glucose to fuel muscle activity during exercise. This is why activities like walking after meals can help lower blood sugar. A recent study found that weight training can be even more effective than cardio in controlling blood sugar levels in people with diabetes.
4. Improved Posture and Balance
Weight training targets all major muscle groups, including those that support good posture and balance. Strengthening the muscles of the core, back, and legs can improve posture and stability, reducing the risk of falls and injuries. This is particularly important as we age, as balance naturally begins to decline.
5. Increased Metabolism and Fat Loss
Muscle tissue burns more calories than fat, even at rest. By increasing your muscle mass through weight training, you can boost your resting metabolic rate. This means your body will burn more calories throughout the day, making weight training an excellent tool for fat loss and weight management.
6. Enhanced Mental Health
Regular exercise, including weight lifting, triggers the release of endorphins, which are the body’s natural mood enhancers, helping to reduce feelings of stress and promote a sense of well-being. The process of setting and achieving strength goals in weight training can foster a strong sense of accomplishment, which boosts self-esteem and confidence. This feeling of empowerment is especially significant for women, as it reinforces their sense of control and resilience, both physically and mentally. Over time, the combination of increased physical strength and improved mental well-being can create a positive feedback loop, where the mental and emotional gains from weight training further motivate continued physical activity, enhancing overall quality of life.
7. Injury Prevention
Strength training not only builds muscle but also strengthens connective tissues like ligaments and tendons. This can help prevent injuries, particularly those related to overuse or sudden movements. A well-rounded weight training program can address muscle imbalances and improve joint stability, further reducing injury risk.
8. Empowerment and Confidence
There’s something incredibly empowering about lifting weights. Each time you lift a heavier weight or complete more repetitions than before, you prove to yourself that you are capable of more than you thought. This sense of empowerment can spill over into other areas of life, boosting your overall grit, confidence, and resilience.
Getting Started: Tips for Newcomers to Weight Training
So as you can see, strong is healthy. Weight lifting for women has many benefits. If you’re new to weight training, it’s important to start slow and focus on proper form. Here are some tips to help you get started:
Start with a plan: Whether you work with a personal trainer or follow an online program, having a structured plan will help you stay on track and make consistent progress.
Leverage social media for education: There are numerous accounts that educate on proper form and optimization while lifting. Do some research before hitting the gym to ensure you’re equipped with the knowledge you need.
Focus on compound movements: Exercises like squats, deadlifts, bench presses, and rows target multiple muscle groups at once, making them efficient and effective for building strength.
Don’t neglect your core: A strong core is essential for good posture, balance, and overall strength. Incorporate core exercises like planks, leg raises, and Russian twists into your routine.
Listen to your body: It’s important to challenge yourself, but also to listen to your body. Rest and recovery are crucial for muscle growth and injury prevention.
Be patient: Building strength takes time. Celebrate small victories along the way and stay consistent.
Weight training is a powerful tool for women looking to improve their health, fitness, and overall quality of life. It offers a wide range of benefits, from increased muscle tone and metabolism to better mental health and stronger bones. By embracing strength training, women can build not just a stronger body but also a more confident, empowered self. Whether you’re lifting weights for the first time or looking to take your training to the next level, remember that strength is for everyone, and it’s never too late to start.
Invitation to Treat with Dr. Jess at SuNu Wellness
If you’re interested in exploring weight training as part of a holistic approach to your health, I invite you to schedule a session with me, Dr. Jess, at SuNu Wellness in Minnetonka. As a chiropractor specializing in nutrition, hormone testing and health, mobility, and exercise, I can help you create a personalized plan that supports your strength goals and overall well-being. Whether you’re new to strength training or looking to optimize your routine, I’m here to guide you on your journey to a healthier, stronger you.