Hey Ladies – Time to Get Strong!
Strength training for women is a popular topic these days. Within the world of strength coaches, personal trainers, and hardcore gym junkies, it’s been known for decades that women need to strength train. In fact, there isn’t a population walking the Earth that can’t benefit from strength training, but it’s been fun to see woman start ditching the pink dumbbells and picking up some heavy barbells. Nowadays, there are plenty of strength training programs for women.
There are many benefits of strength training for women, with the major focus on the issue of bone density. The best way to naturally strengthen bone is to challenge it: sport scientists call it Wolfe’s Law. In short, your bones will slowly adapt to whatever stimulus you give it. In this case, slowly increasing the amount of weight we lift in the gym will make our bones stronger over time.
Strength training isn’t just something that only athlete should do. More and more researchers are finding out that that weight lifting is beneficial to our wellbeing, including cardiovascular health. In an interesting study, researchers found that strength training alone was just as beneficial as circuit training in improving markers of heart health (1). Interestingly, those who circuit trained didn’t have the benefits of the strength training group when it came to increasing bone density.
Which is why strength training is so beneficial for women. Exercises like back and front squats can load the spine (meaning that you rest the weight on your back and your spine has to carry all that weight…..this is a good thing) which send signals to the rest of the body to help strengthen tendons, ligaments, and bone. Lastly, upper body strength training for women (think chin ups) helps balance the aches and pains we get from life, such as shoulder and elbow pain.
This benefits go and on when it comes to strength training for women. Increasing bone strength? Check. A fast metabolism with a lean body? Check. A strong body with a confident mind? Check. Looks like strength training is the way to go for overall health and a fit body.
1. Brentano, M.A., Cadore, E.I., et al. “Physiological Adaptations to Strength and Circuit Training in Postmenopausal Women with Bone Loss.” (2008) Journal of Strength and Conditioning Research 22;6, 1816-1825