Why women should get into strength training
Building strength training into a weekly exercise routine is essential for women to remain strong both physically and mentally. Many women may feel intimidated by beginning a strength-training program, but there are simple exercises you can learn and include in your weekly workouts that will help you feel more empowered and gain many health advantages over the course of your lifetime.
All the benefits, none of the bulk
Aerobics alone does not deliver the desired results that strength training enhances. Many women are hesitant to begin lifting weights with the idea they will develop a “bulky” figure. Unlike men, women have higher estrogen levels, which prevent them from getting the type of muscular, bulky physique often seen in men who weight lift. Decreased fat mass, increased metabolism, a decrease in inches and increased weight loss all register high when strength training becomes a regular component of a fitness routine. Other benefits, besides influencing how you look and feel, include increased bone strength and protection from osteoporosis, and improved balance and coordination.
Where to start
You don’t need to go to the gym to strength train. There are a variety of home-based routines and programs that give you the freedom to do your strength training from the comfort of your own living room. Gyms have personal trainers, specialized equipment and strength training classes that can be good resources and make training fun. Home-based training can be as simple as using stretch bands and your own body weight or can incorporate equipment and weights. Whatever you choose, the principles of strength training remain the same.
Always do a brief warm-up of cardio activity, like walking, five to 10 minutes before beginning your lifting or stretch band routine. Each exercise should be performed eight to 12 times for one to three sets. Make sure you’re breathing properly. Exhale during your exertion, or lift, phase. This helps maintain safe blood pressure.
Make sure you stretch after you complete your session. Stretching is essential to help minimize the onset of muscle soreness and maintain flexibility. You may experience some muscle soreness for up to 48 hours after your strength-training session, which is normal. Before starting any exercise program, check with your physician for clearance. If you experience pain and discomfort during your routine, discontinue the exercise and speak with your physician.
Day-to-day routine
A minimum of two days a week is a good focus for maintenance. However, three days of strength training is ideal to reap all health benefits. Make sure your program is designed to work all muscle groups each session. A rest day between sessions is essential for strength training to give time for muscles to repair.
The American College of Sports Medicine recommends at least 30 minutes of moderate intensity aerobic exercise five days per week—this can be performed on your off-days from strength training.
It’s never too late
Keep in mind it’s never too late to start strength training, regardless of your age. And the older you get, the more you will realize how beneficial strength training is to increasing your quality of life, whether you’re in your 30s or your 60s.
Even if you change your approach to fitness over your lifetime, remember to incorporate strength training into your regimen as the basis for lifelong health and wellness.
Rochelle Rashid-Nebel, MS, RD, LDN, is a licensed registered dietitian. She works as a dietitian doing outpatient nutritional counseling and as an exercise physiologist in cardiac rehab at Jameson Health System.