STRENGTH TRAINING FOR WOMEN: BUILDING LEAN MUSCLE

Overall health is about keeping a balance when it comes to your workout. Today, more people concentrate on losing weight than strengthening their muscles. Strength training is essential to a woman’s overall fitness and wellness. Unfortunately, many women still believe that weight loss is the only way to improve their body. There are many benefits to gaining strength through weightlifting and other forms of resistance training.

5 reasons to focus on strength training

Here are five reasons women should focus on strength-training exercises instead of just weight loss.

Building muscle can boost metabolism

One of the most well-known benefits of strength training is that it helps increase muscle mass. Muscles require more energy to maintain than fat, so having more muscle can boost your metabolism, which means you’ll burn more calories at rest. This can be especially beneficial for women trying to lose weight, as it can help them reach their goals more efficiently.

Strengthening your muscles can also help prevent injury

As we age, our muscles can become weaker and more prone to injury. This is especially true for women at a higher risk of developing osteoporosis. Strength training can help keep your muscles strong and healthy, which can help prevent injuries and improve your overall health.

 It can improve bone health

Strength training is also great for your bones. When you lift weights, the resistance puts stress on your bones, which prompts them to grow stronger. This is especially important for women, as they are more likely to develop osteoporosis and other bone-related conditions. By engaging in strength training exercises, you can improve your bone density and reduce your risk of developing these conditions.

It can help improve mental health

Strength training is not only good for physical health, but it can also have a positive impact on mental health. Regular exercise has been shown to help reduce symptoms of depression and anxiety. The endorphins released during a workout can also help improve mood and reduce stress. It can also boost self-confidence and self-esteem, which can be especially beneficial for women who struggle with body image issues.

Strength training helps improve the overall quality of life

Finally, strength training can help improve your overall quality of life. When you’re stronger and more physically fit, you’re better able to perform daily tasks and activities, you’re more likely to have more energy, and you’re less likely to suffer from chronic conditions. Additionally, strength training can help you maintain independence and mobility as you age, which can be especially important for women.

Strength Training Tips Women Should Know

Here are some tips women should know when going for strength training:

Balance Your Time 

You must equally balance the time that you spend on cardio and lifting weights. Cardio machines help in making you lean and increasing your stamina but only doing cardio can make you lose your muscle mass. Cardio exercises let you first burn carbohydrates, then fats, and then proteins. And if you only engage in cardio exercises, your accumulated protein will reverse. Therefore, in the long term, it is important to find the right balance. 

Pay Attention to Your Workout Order

If you go to the gym without a plan and work with machines or exercise randomly, then all your work would go in vain. It is important to understand what exercise engages which muscle of your body. As a general guideline, you must fix certain days for particular muscles – your glutes, biceps, hamstrings, quadriceps, and legs. 

Variety is the Spice of Life

It is very helpful for your workout routine if you mix up your exercises like gradually changing weights, adding variety to your workout scheme, and shifting your workout order. When you change up your workout routine, your body initially gets shocked then later starts adapting. The thing to remember here is to not let your body get too adapted to your routine. 

Decrease Your Rest Periods 

As important it is to remain constant in your workout regime, it is also necessary to make sure that you take short rest periods to have an effective workout. You must look for 15 to 30 seconds of rest in between sets. You can increase or decrease the rest period based on your endurance and the type of training you are opting for. If you are engaging in a superset, then you must go for little to no rest in between sets while a circuit workout should have 45 to 60 seconds intervals. 

Active Recovery in Between Workouts 

Your body is a machine that needs fuel in the form of a clean and balanced diet along with rest. So, even though you constantly work out, it is important to have a good amount of macronutrients and vitamins. If you overwork without taking the necessary rest then your muscles and joints can result in injury. Moreover, if you rest your body, it yields better results. 

Keep it Simple

Last but not the least, it helps if you do not over-complicate your strength training routine by involving more than you can handle. To get the most out of your routine, you must start easy and focus on simple exercises for maximum muscle engagement. If you focus on your form, then even simple exercises will generate results. 

CONCLUSION 

In the end i want to conclude this article by saying that strength training is essential to a woman’s overall fitness and wellness. While weight loss is a common goal, it is not the only way to improve your body and overall health. By engaging in these exercises, you can boost your metabolism, prevent injury, and improve your bone health, mental health, and overall quality of life. So, ladies, don’t be afraid to pick up those weights and build muscle.