Strength training often gets the reputation of being a “guy” thing, or only for “jocks”. It can be intimidating to many females, therefore easily eliminated from several of our exercise programs. But, you are missing out on a key component of overall health and fitness.
Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”
Yes, its true. Strength training can be started at any age! And, it has several positive benefits, both mental and physical. Women who do regular strength training feel accomplished, secure, and strong after a strength session.
1) Increased Metabolic Rate – Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more lean muscle mass your body has, the more efficient calorie-burner your body becomes. The more calories you burn, the more chance you have to drop body fat.
2) Increasing and Restoring Bone Density – By stressing your bones, strength training increases bone density and prevents osteoporosis/osteopenia.
3) Increased Lean Muscle Mass – Our experience at Saratoga Health & Wellness is that females are interested in “toning” their muscles, but very afraid of “bulking up”. Rest easy, you will NOT get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up. But simply lifting weights as part of a regular strength training routine will not cause women to bulk up.
4) Injury Prevention – Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury.
5) Improved Balance – Especially important as we grow older. Strengthening our legs and core section means an increase in overall balance and coordination.
6) Decreased Risk of Coronary Disease – Strength training can reduce your blood pressure and your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program. Heart disease is one of the highest (if not the highest) killer of women in America every year.
7) Aids in Rehabilitation and Recovery – Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury.
8) Enhanced Performance in Sports, Exercise and Life In General – The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain.
9) Aging Gracefully – With less falls and less injuries we are able to age gracefully. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too!
10) Feeling Better and Looking Better – We are all searching for ways to look young. Strength training is a vital part of a fitness routine.
Keep in mind that strength training can be done at home, on the road, or in an exercise facility. At Saratoga Health & Wellness, we offer a wide range of strength training machines (Nautilus & Cybex), as well as free weights. If you’re traveling or choose to do your strength training at home, consider these options:
Body Weight – use your body weight as resistance. Try push-ups, dips, abdominal crunches or leg squats.
Free Weights – buy some dumbbells to use at home. Try a strength training video to guide you!
Resistance Tubing – fairly inexpensive and easy to travel with, tubing comes in different strengths and provides resistance when stretched.
If you’re interested in starting a strength training routine, the Exercise Physiologists at Saratoga Health & Wellness will help guide you in the right direction. Please feel free to contact us to learn more about our programs.