Strength training has a number of benefits for women. Here are 4 ways to get started with weight training

Imagine a gym from a decade ago: the weight room was a largely male-dominated space, with women doing most of their cardio. Fast-forward to today, and you will probably see women of all ages and backgrounds confidently navigating the weights.

This is greater than just an anecdote. According to data from Australian Sports Commissionnumber of women participating in weightlifting (each competitively and non-competitively) increased almost fivefold between 2016 and 2022.

Women are discovering what research has long shown: strength training has benefits that transcend sculpting muscle.

Health benefits

Osteoporosisdisease by which bones change into weak and brittle, affects more women than men. Strength training increases bone densitya key factor for prevention of osteoporosisespecially for women going through menopause.

Strength training also improves insulin sensitivitywhich implies your body is healthier at using insulin to control your blood sugar levels, reducing your risk of type 2 diabetes. Regular strength training helps to improve heart health too.

There can be an improvement in mental health. Strength training has been linked to reduced symptoms depression AND Bow.

Improving self-confidence and body image

Unlike some forms of exercise where progress can seem elusive, strength training offers clear and tangible measures of success. Every time you add more weight to the bar, you remind yourself of your ability to achieve your goals and overcome challenges.

This sense of achievement is not only limited to the gym – it will possibly change the way in which women see themselves. last examination Studies have shown that girls who lift weights repeatedly often feel more motivated to make positive changes of their lives and prepared to face the challenges that life outside the gym brings.

Strength training also has the potential to have a positive impact body imageIn a world where women are often judged by their appearance, lifting weights can shift the main focus function.

Instead of worrying in regards to the number on the size or fitting into a certain dress size, women often start appreciating their bodies for what they’ll do. “Am I lifting more than I could last month?” and “Can I carry all my groceries in one go?” can change into the brand new measures of physical success.

Lifting weights can be about difficult outdated ideas of what women “should” seem like. Qualitative tests My colleagues and I conducted research that showed that for many ladies, strength training becomes a powerful form of revolt against unrealistic beauty standards. As one participant told us:

I wanted something that will allow me to train, irrespective of what I looked like.

Society has long told women to be small, quiet, and never take up space. But when a woman steps up to the barbell, she defies these outdated rules. One woman in our study said:

We haven’t got to (…) look a certain way or (…) be afraid that we will lift heavier weights than some men. Why would we?

This shift in attitude helps women see themselves in a different way. Instead of worrying about being objects that others will take a look at, they start to see their bodies as capable and robust. Another participant explained:

Lifting weights modified my life. It made me see myself or my body. My body wasn’t my value, it was a vehicle for me to do what I did in life.

This newfound confidence often carries over into other areas of life. As one woman said:

I like being a strong woman. It’s like going against the grain and it makes me stronger. When I’m physically strong, all the pieces on the earth seems lighter.

Feeling inspired? Here’s how to get started

1. Take your time

Start with body weight exercises like squats, lunges, and push-ups to construct a foundation of strength. Once you are feeling comfortable, add external weights, but keep them light at first. Focus on mastering compound movements like deadlifts, squats, and overhead presses. These exercises work multiple joints and muscle groups without delay, making your workouts simpler.

2. Prioritize proper form

Always concentrate on proper form over lifting heavier weights. Poor form can lead to injury, so learning how to do each exercise appropriately is vital. To enable you to overcome this, consider working with an exercise skilled who can provide personalized guidance and be sure you’re doing the exercises appropriately, at the very least at first.

3. Consistency is vital

As with any fitness program, consistency is vital. Two to three sessions per week is enough for most ladies to see benefits. And don’t be afraid to take up space within the gym—remember, you belong there identical to anyone else.

4. Find a community

Finally, join a community. There’s nothing like being surrounded by a group of strong women to encourage and motivate you. Engaging in a supportive community could make your strength training journey more enjoyable and rewarding, whether it’s a live class or an internet forum.

Are there any disadvantages?

Gym memberships will be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but high-quality barbells and weightlifting equipment can come at a high price.

Additionally, for women who’ve to mix work with family responsibilities, finding time to go to the gym two or thrice a week will be a challenge.

If you are afraid of becoming too “abundant”, it is extremely difficult women gain muscle mass like bodybuilders, without the use of pharmaceuticals.

The biggest risks come from poor technique or trying to lift an excessive amount of weight too soon – problems that may easily be avoided with a little guidance.