It’s not just about aesthetics. Every woman can benefit from the life-enhancing, bone-strengthening, hormone-balancing magic of lifting weights, regardless of your age and daily activity levels. Here are just a few reasons why you should lift heavy sh*t.
Your metabolism
Muscle tissue plays a crucial role in metabolism. Muscles use more energy than fat, even at rest, which helps maintain a healthy weight, regulates glucose and reduces the risk of metabolic diseases like type 2 diabetes and obesity.
In fact, a 2021 study found that people who regularly complete muscle-strengthening exercises of any kind are about 20-30% less likely to become obese throughout their lifetime than people who don’t. This was regardless of whether they did aerobic exercise or not.
Bone health: the skeleton in the closet
The strain on your bones from lifting weights encourages your body to produce more bone tissue. This is particularly important for women, as after age 50, bone breakdown outpaces bone formation and bone loss accelerates which can lead to osteoporosis, especially during menopause.
An estimated eight million women have osteoporosis in the US, according to research from Harvard Medical School. It’s responsible for more than two million fractures each year. Six out of 10 people who break a hip never fully regain their former level of independence, Harvard reports.
Weight-bearing exercises and maintaining muscle mass stimulate bone growth and density, which is essential in preventing osteoporosis. Stronger muscles mean stronger bones, reducing the risk of fractures and falls as you get older. Think of it as a natural bone booster.
And, even if the menopause is a long way off, weight training now is building your bones for your future.
Hormonal balance: lifting away the blues
Strength training regulates testosterone and oestrogen. Hormonal balance is vital for your health throughout your life, but post-menopausal women are particularly at risk. Strength training has been shown to stimulate production of both, helping to rebalance them for both men and women.
Live longer
Research has shown a clear link between muscle mass and longevity. Higher muscle mass in older people is correlated with lower mortality rates. This is probably because of the combined health benefits that weight lifting brings you.
Fewer injuries
Female athletes face a far greater risk of injuries than men, particularly ACL tears. This is partly due to hormonal shifts throughout the menstrual cycle. Lifting weights is one of the easiest solutions to that. From improving joint stability to speeding up recovery and simply training your body to withstand the pressure you put it under on and off the mats.
This is just scratching the surface when it comes to some serious weightlifting gains. What’s holding you back? Let us know if the comments below.
Reference:
https://www.irishtimes.com/life-and-style/health-family/fitness/why-weight-lifting-may-be-key-to-avoiding-obesity-1.4620375
https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
https://www.ncbi.nlm.nih.gov/pc/articles/PMC5981917/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635995/
https://pubmed.ncbi.nlm.nih.gov/11915780/
https://www.bbc.co.uk/programmes/articles/4CJDns2FXjNH9XByMWyK6l2/how-lifting-weights-could-improve-your-body-and-your-mind#:~:text=Muscle%20mass%20is%20a%20key,at%20University%20of%20British%20Columbia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524267/