The benefits of strength training are numerous and well known. For women in particular, strength training can bring about important physical and psychological benefits. If you are a woman who is not currently engaging in a strength training program, there are plenty of reasons why you should consider adding one to your fitness regimen.
Improved Metabolism
Muscle gain has a powerful effect on metabolism. The reason men tend to have higher metabolisms then women is the amount of muscle they carry. According to the American Council on Exercise, muscle requires calories to maintain itself. By gaining just a few pounds, you can raise your basal metabolic rates and stay leaner.
Stronger Bones
As they age, women tend to be more susceptible to bone density issues such as osteoporosis and osteopenia. In addition to strengthening muscles, strength training also strengthens connective tissue and bones. Compressive, weight bearing exercises such as squats and overhead presses stimulate the rebuilding of bones typically affected by wasting conditions. The earlier you start training with weights, the less your likelihood of developing an age-related bone condition.
Resistance to Injury
Strength training decreases the likelihood of injury, especially as you age. Strength training improves joint stability, especially at the hip. Older women who strengthen their lower bodies are better able to avoid trips and falls. Women involved in athletics are at higher risk of tearing their anterior cruciate ligament (a ligament that contributes to knee stability) than men. A properly implemented strength program can reduce the likelihood of a tear.
Psychological Benefits
Strength training can have a powerful psychological effect on women. A study published in The Physician and Sports Medicine Journal found that the gaining of physical strength has an empowering effect on women. The process of setting and achieving goals gives a boost to self esteem and confidence. Strength training has been found to be particularly valuable to women who are victims of violent crimes.
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