Strength training is an important component of any fitness regimen including those designed for women. Strength training may seem intimidating and to be only a part of a man's world but the benefits for women are many and more and more facilities are finding ways to make strength training more approachable for females. A report by the Surgeon General in 2004 recommends the inclusion of weight-bearing activities to improve strength and balance.
Strength Gains
Yes, women will improve their muscular fitness by using a strength training routine, but there is little chance that they will gain huge bulky mass. The hormonal profiles of most women do not support the growth of muscle like you see in men. None the less, strength gains can be significant. This improvement in strength can be a huge blessing when it comes to things, such as carrying groceries, picking up packages and completing other everyday tasks.
Body Composition
Increases in lean muscle mass result in increases in your resting metabolism. That means you burn more calories in every activity you complete and since you'll be participating in more activities by lifting weights you will be burning many more calories than before. This can actually lead to improvements in body composition. Not only will you be helping that body fat percentage decrease by gaining muscle mass, but you will also see amount of total body fat decrease as well.
Aging
Strength training is particularly important when women become of an advanced age. A report in 2004 by the Surgeon General indicated that by 2020, half of all American citizens older than 50 will be at risk for fractures from osteoporosis and low bone mass if no immediate action is taken. Combined with a proper diet strength training can lead to improvements in bone density and reduce the risk of osteoporosis. Strength training has also been found as a way to combat age-related sarcopenia (loss of muscle mass).
Mental Aspects
In addition to the physical improvements that women can expect from strength training, there are also several mental improvements that can occur. Self-esteem increases as well as lower levels of depression can be a result of improved body image. Strength training is also a fantastic way to reduce stress levels.
Training Program
As stated by the National Strength and Conditioning Association, programs for females do not need to be drastically different from those of males. It is more important to focus on the needs and abilities of the individual when designing a strength program. General recommendations by The American College of Sports Medicine are that healthy adults perform strength-training exercises at least twice per week, with eight to 12 repetitions per exercise. Methods of training include machine weights, free weights, body weight exercises and the use of resistance bands.
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