Guest Blog: Top 5 Benefits of Strength Training for Women Health

"I don't lift weights because I don't want to get bulky" ..

"i'm trying to lose weight and burn fat so i'm just focusing on cardio" ..

"I just want to tone up so i'm using really light weights" ..

"I don't use weights because I don't know what i'm doing and have hurt myself in the past"…

These are just a few of the most common things I hear from women when it comes to lifting weights or strength training in general. As we age, its important to keep our bodies moving and strong, and I can tell you one of the best things for women IS to lift heavy weights and build strength to support great overall health and longevity! 

These are my top 5 reasons why strength training and lifting heavy weights is a MUST for women's health!

1. Strong bones and joint health!

About 80% of women have or will develop osteoporosis. 1 in 2 women over the age of 50 will break a bone due to osteoporosis. Overall, Women are more likely to develop osteoporosis in their lifetime due to smaller, thinner and less dense bones. Studies show that strength training & lifting weights with a heavy enough load to build strength, will decrease our risk of osteoporosis by strengthening our bones. Strength training will also create stronger joints in turn, by building the muscles and ligaments around our joints to help support them and make them stronger. 

2. Builds and maintains muscle mass! 

As we age it becomes more difficult for our bodies to maintain lean muscle mass. With women specifically, hormonal changes as we age can cause a decrease in muscle mass and a decrease in our ability to maintain muscle. Strength training and lifting weights on a regular basis boosts our bodies ability to produce lean muscle mass and in turn will help us maintain those muscles and stay strong throughout our lifetime! And let's face it, we want to be able to keep up with our kids, grandkids and great grandkids for as long as we can! 

3. Has a great impact on mental health! 

Lots of women are impacted by mental illness, and 15-20% of women experience post partum anxiety and depression after childbirth. Navigating mental health as a women can be very difficult and isolating, so finding ways to boost your mood and energy levels can be very helpful. Strength training and lifting weights helps boost our moods a few different ways. Having a "goal" and reaching it, building a new habit and following a regular routine have a large impact on our mood and energy levels. On top of that, the endorphins you get from lifting weights and exercising give us that feeling of happiness and joy, boosting our mood and in turn our energy levels making you feel great post workout...even when it is a tough workout ;) 

4. Boosts confidence and body image! 

It is very common for women of all ages, but especially young women, to struggle with confidence and body image. Society makes it so hard for women to not compare themselves to others and feel shy in their own skin. Lifting weights and training to build strength is a great way to help you feel confident and great in any body shape and size. No matter what size you are, being strong and lifting heavy shit makes us feel like a boss! Every body can be strong body and ever strong body IS a fit body! 

5. Is great for women's reproductive health!

Studies show that being strong and healthy will have a positive impact on women's fertility as well as pregnancy and labour/delivery. Though it is important to make sure you speak with your doctor about your specific situation, it is very safe and beneficial for women to continue strength training and lifting weights during pregnancy. Not only will it help you stay strong and make it easier to move around while pregnant, it also has shown to cause shorter/easier labours and deliveries! Think about it, the stronger you are the more stamina you'll have during those tough moments in labour! It is important to consult with a professional or a trainer certified to work with pre and post natal clients, to assist you with a program that meets you at your current needs while pregnant and can adjust and make changes for you as needed. 

Building a strong and healthy body and mind is one of the best things we can do to help us live a long and happy life! So, next time you go to the gym and feel the treadmills or ellipticals calling your name, take a second and go grab a couple dumbbells first.. you wont regret it! If you're not sure what to do or how to do it, reach out and let's chat! 

Stay strong friends, 

Lindsay

Lindsay is the founder of FIIT Squad, a local Birchcliff gym at 1429 Kingston Road, Toronto, Ontario. Here, she delivers functional and intelligent interval training. You can find out more information here https://fiitsquad.ca/home