Women tend to avoid weight lifting as part of their exercise regimen thinking that they will end up with muscle bulk and somehow look more masculine. This is a myth that has long gone around the fitness circuit but is absolutely false. It is actually quite difficult for a woman to bulk up like a man as much of that ability comes from the predominantly male hormone testosterone. While women have a small amount of testosterone naturally, it is not in the amount to give the same effect as on a man.
For women, weight lifting and strength training resistance exercises provide numerous benefits to the body. It strengthens the musculoskeletal system overall and helps maintain flexibility, strength and endurance. Research has shown these types of exercise help to prevent loss of body mass (sarcopenia) and osteoporosis that are common as women age.
Weight lifting helps women with overall muscle conditioning which is crucial to the stability and strength of the body. This muscle conditioning also helps with creating stronger bones and joints as they become denser with the stress put on the connecting muscles. Weight lifting also strengthens the tendons, ligaments and other connective tissues along with the muscles. Simple regular maintenance will keep the bones and muscle systems strong throughout your life.
Your muscular system is like a network as it is interconnected – neck, shoulder, back, hip and stomach muscles all work together for instance. Strengthening this network of muscles with weight lifting exercises will help your posture so that you find that you sit and stand straighter while still being comfortable. It can even improve stability and overall balance so that you are more agile.
Studies have long shown that for women, regular weight lifting exercise is one of the top ways to manage stress more effectively. Weight training as a part of your exercise regimen will help you fall asleep faster and get a better quality of sleep. That is a large part in allowing your body to manage stress as poor sleep can cause more stress on the body and the mind.
Weight lifting is for women one of the best forms of exercise for those who want to lose or maintain a weight goal. Because muscle tissue burns more calories than fat does, any increase in muscle mass will help boost the metabolism. As your metabolic rate goes up, it becomes easier to lose weight as your body consumes calories at a greater rate. Even when you don't lose weight (since muscle also weighs more than fat), you'll see results in lower body fat and a smaller waistline.
Women who haven't started a weight training program yet, shouldn’t despair as it's never too late : as long as you are fit for regular exercise, you can slowly start adding some weight lifting to your routine. Each day becomes a little easier and you will soon see results in both how you look and how you feel.