A few years ago, it was uncommon to see women lifting weights at the gym due to the belief that this type of exercise would make them look “less feminine” thankfully, those myths are now a thing of the past, and today both men and women understand the huge benefits that strength training can offer, not just for improving appearance, but also for overall health and well being.
Here’s why everyone, regardless of gender, should consider adding weight training to their exercise routine.
Why Do Strength Training?
The goal of strength training is to put your muscles under tension to create neuromuscular adaptations, improving coordination and the efficiency of the nervous system. Additionally, it stimulates muscle growth and enhances physical endurance (1). With regular practice, you won’t just see muscle toning, but you’ll also improve your functional capacity, making everyday tasks easier (2).
With that in mind, we can confidently say that weight training creates a strong foundation that benefits both physical appearance and long term health.
Improves Muscle Tone
Both men and women seek a well defined body, and weight training is one of the most effective ways to achieve this (3). While cardio is excellent for burning calories, combining it with weightlifting is key to defining and toning muscles, it’s worth noting that people who engage in both types of exercise achieve a more balanced, athletic body.
Look at any athlete or fitness model, you’ll notice that those who combine cardio with strength training appear more defined and healthier.
It’s time to pick up those weights and start your routine!
Burns More Calories and Fat
Strength training not only helps you build muscle, but also helps you burn calories more efficiently even when you’re at rest (4). Research shows that people who lift weights three times a week can gain muscle mass while losing body fat, additionally, when you combine weights with cardio, you maximize calorie burn, as your body continues to burn fat even after your workout ends.
Don’t worry about getting “too bulky,” as extreme muscle growth requires specific hormonal conditions that aren’t achieved by simply lifting weights moderately.
Strengthens Bones and Fights Osteoporosis
One of the less visible benefits of strength training is improved bone density, lifting weights has proven to be an effective tool in fighting and preventing osteoporosis (5).
Strength training is key to keeping muscles and bones healthy, especially as we age, it helps increase muscle protein synthesis by activating an important cellular pathway, and it also strengthens bones by putting them under mechanical pressure.
This makes it particularly beneficial for older individuals, such as postmenopausal women and middle aged men, as it helps increase both muscle mass and bone density (6).
This is crucial for everyone, as maintaining strong bones reduces the risk of fractures and other complications associated with bone loss.
Helps Control Weight and Speeds Up Metabolism
Muscle burns more calories than fat, even when you’re not exercising (7), so gaining muscle mass through strength training speeds up your metabolism, meaning you’ll burn more calories throughout the day.
With consistent practice, you can lose body fat while maintaining or increasing muscle mass, making it easier to manage your weight effectively.
Improves Mental and Emotional Strength
Weight training doesn’t just transform your body, it transforms your mind. Studies have shown that regular resistance exercise helps reduce symptoms of depression and anxiety, not only that, it also boosts self confidence, as you’ll see physical improvements and feel stronger in every aspect of your life (8)(9).
Makes You Stronger in Daily Life
Everyday tasks become easier when you’re stronger, whether it’s carrying grocery bags, moving furniture or playing with kids, strength training prepares you to face the physical challenges of daily life with greater ease.
We need to understand that strengthening your body isn’t just about aesthetics, it’s about functionality, having a solid base of strength helps prevent injuries and allows you to perform tasks with less effort.
Strength Training Benefits for Specific Populations
Strength training offers unique advantages for various groups:
- Seniors: Strength training helps combat age related muscle loss (sarcopenia) and bone density decline (osteoporosis), reducing the risk of falls and fractures (10).
- Athletes: Strength training enhances performance, power, and endurance, giving athletes a competitive edge in their respective sports (11).
- Individuals with chronic health conditions: Strength training can help manage conditions like diabetes, heart disease, and obesity by improving insulin sensitivity, cardiovascular health, and weight management (12)(13).
- Pregnant women: Strength training during pregnancy can improve posture, reduce back pain, and prepare the body for childbirth (14).
- Individuals with mental health conditions: Strength training has been proven to help alleviate symptoms of anxiety and depression, offering both mental and emotional benefits (15).
Proper Form and Technique
When starting a strength training program, it’s crucial to focus on proper form and technique, lifting weights incorrectly can lead to injuries, particularly to the back, knees, and shoulders.
To ensure you’re getting the most out of your workout while minimizing risks:
- Learn from certified personal trainers or experienced instructors.
- Start with lighter weights and gradually increase the load.
- Pay attention to body positioning, alignment, and movement control.
- Practice controlled, slow movements rather than jerky or bouncy ones.
Proper form not only reduces injury risk but also helps target the correct muscle groups, leading to more effective results.
In Summary
Strength training offers incredible benefits for everyone, regardless of gender, so don’t let outdated myths or misinformation keep you from reaching your full physical potential.
Lifting weights will not only improve your appearance, but also your mental health, bone strength, and overall well being. Whether you want to burn fat, build muscle, or simply feel better, strength training is your best ally!
As Muhammad Ali famously said:
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”
Keep pushing through, and the rewards will follow!
