As a woman, you may shy away from weight-bearing exercises because you believe you are getting enough from your cardiovascular routine. Perhaps you do not think you have enough time to add another layer to your workout, or maybe you worry about the appearance of building too much muscle. Understanding the health benefits of even light weight training, however, may change your mind.
Strength
Resistance training increases strength, which allows you to carry out normal daily activities more easily. After beginning a weight-training routine, you will notice over time that it is easier to do many tasks, such as carrying in an extra sack of groceries, moving a heavy pot of flowers or getting out of the bathtub safely. Additionally, increased muscle strength increases balance and protects your joints, benefits that reduce your risk of injuries from incidents such as falls.
Metabolism
Muscle burns about three times as many calories as fat does. Increased muscle mass equals increased metabolism; therefore, every ounce of fat on your body that you replace with lean muscle mass through resistance training helps you to burn off unwanted calories -- even between your workouts. This increase in calorie expenditure makes it easier for you to maintain a healthy body weight, especially the older you get. If left unchecked, you will experience a normal loss of muscle mass as you age that can contribute to weight gain.
Bone Health
Osteoporosis, or a weakening of the bones, is a disease that causes serious disability in some cases, particularly in older women. In addition to adding certain nutrients to your diet, one of the best ways to prevent osteoporosis -- or manage the disease if you already have it -- is to incorporate regular strength training into your workout regimen. Appropriate weight-bearing exercise can have the same effect on your bones as on your muscles. It makes them stronger. Just as you put stress on your muscles by engaging in weight-bearing exercises, you also put stress on your bones, which increases bone density and decreases the likelihood of fractures.
Heart Health
Weight training increases your heart health in two ways. It has a positive effect on your blood pressure, lowering it and keeping it in check during everyday activities, such as sprinting after the kids or running to catch a taxi. Additionally, it can lower levels of a particular amino acid known as homocysteine in your blood. High levels of this substance damages the lining of your blood vessels over time, and increases your risk for dangerous blood clots and for developing heart disease.
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