The Importance of Resistance Training for Women

It's official. Your girl is BLOGGING. I couldn't bear to do an introductory post because they cringe me out so I figured why not jump right in with a topic? Not just any topic, one that I feel should be high on the priority list of all women when it comes to their health and wellbeing. So why resistance training? Because it's SO damn important and it's still not quite being shouted from the rooftops like it should be.

Now, you might already know all the benefits of resistance training as it has risen in popularity in recent years among us ladyfolk but maybe you're not on board yet and that's ok. I'm going to shed some light on why women of all ages should be incorporating it into their exercise regime.

For context, the definition of resistance training is: "any type of training in which the muscles work against some form of resistance. These types of movements or exercises impose an increasing demand on your muscles and central nervous system, causing an adaptation. That “adaptation” is your body getting stronger." - Girls Gone Strong

Examples of resistance training: using weights, bodyweight exercises such as squats, press-ups, lunges, resistance bands, a suspension trainer, sandbags, medicine balls, weight machines.

You don't need to do these things everyday or completely stop the other forms of exercise you enjoy. Just 2x per week is a brilliant addition to your current routine and will hold manifold benefits in the short and long term.

Oh did someone say BENEFITS? LET ME TELL YOU:

Increased muscle growth*, strength, power, recovery, and endurance. Increased integrity of bone and connective tissues.

Increased metabolism.

Increased insulin sensitivity.

Reduced rate of injury.

Reduced lower back pain.

Slowing of age-related declines like strength and bone loss.

Prevention of osteoporosis (a disease characterised by low bone mass and deterioration of bone tissue) and osteoarthritis (a common form of arthritis where the protective cartilage that cushions the ends of your bones wears down over time).

Resistance training can be especially vital in helping us stay active, prevent falls, and enjoy a better quality of life as we age.

BONUS: It also impacts our minds. Because of the nature of this style of training it can be so empowering to feel STRONG and highlight all the things our bodies are capable of instead of purely focusing on what our bodies look like. It builds confidence in, another level of awareness and appreciation for our bodies.

*Muscle Growth is not synonymous to being a beefcake. Being "bulky" is a common worry for a lot of my clients and I understand. We all have an aesthetic that we prefer for everything in life from bodies to bunches of flowers. Bulky is actually pretty subjective as one lady's definition of it might be different to yours. That said, if you're worried about looking like one of those orange greased up ladies from bodybuilding competitions then please let me put your mind at ease. While women CAN gain muscle (more on why this is a good thing in a future article) it is incredibly hard to reach the level that these women are at when they compete and even harder to look "like a bloke" without the use of steroids. (yuck) So please, if you're worried that resistance training will turn you into a beefcake - it won't - not unless you try REALLY REALLY hard so pop that fear to bed, grab some dumbbells and start reaping the benefits of this type of exercise. Your body will thank you for it. <3

Ok back to the benefits! I mean, come on! Not only are there a LOT of benefits they're also such huge factors that contribute to our overall wellbeing. Did you read that bit about the prevention or osteoporosis? Pretty cool right? The sad thing is that most women don't find out about this until they have hit the menopause with oestrogen levels decreasing and therefore are at an even greater risk of developing the condition. But it doesn't have to be this way and the cycle doesn't have to continue.

We can make a huge impact on how well our bones will fare in our 50s if we take up resistance training in our younger years. Our bone density reaches its peak about age 25 and begins to reduce from age 35. This process can be slower if your peak is higher AND if you continue to do weight bearing exercise even after you reach your peak. So, if we can educate our younger generations on the importance of training for health in our later years we set our daughters and gran-daughters up for a better quality of life in their retirement. And if you're already 'past your peak?' you still need to lift some weights lady! Like I said, you make a big impact on the rate at which your bone density decreases even after you reach your peak. That said, it's not ALL about bone density. Having strong muscles makes it far easier to do life. It reduces your risk of falling, makes going up the stairs a whole lot easier and can make us feel STRONG and EMPOWERED.

So, what are you lifting today?