Why women should lift weights?

For women, strength training can be a powerful tool. Incorporating weight lifting into your fitness routine can profoundly impact your overall well-being, offering a wide range of benefits that go beyond just physical appearance. 

Here are the top reasons why you should consider incorporating strength training into your fitness routines.

• Increases your metabolism and basal metabolic rate (BMR) so your body burns more calories each day.
• Reduces the chance of osteoporosis by increasing bone density.
• Tone and sculpt your body, it gives it definition by increasing muscle tissue.
• Releases the happy hormone so your mood and energy levels increase, which in turn reduces anxiety and depression.
• Keep yourself young - it's the most effective anti-ageing activity.
• Reduces many lifestyle-related diseases and chronic illnesses.
• Increases quality of life and well-being overall.

Exercise, metabolism and nutrition

Exercise speeds up your metabolism by creating more muscle and, of course, the more intense your workout, the more calories you burn. But that does not mean exercise makes you hungrier. While a lot depends on what gender we are and our overall body composition, often we think since we've smashed our workout, we can reward ourselves with food. Mostly that's just bad habits, or your brain thinking it deserves a reward for working so hard.

Studies have shown that the more you work out, the more you produce both appetite-suppressing proteins and hormones, so any hunger pangs might just be in your mind. Working out on an empty stomach is neither good nor bad, it's a personal choice.

What is key after exercise is making the right food choices, refuelling within an hour post-workout, and making sure it's high-quality protein to repair muscle tissue. Plus, protein makes you feel fuller longer, which is a bonus! More important than anything is to drink plenty of water to rehydrate your body post-workout - and water also makes you feel full. So when in doubt, grab some H2O.

Benefits of weight lifting for women

Lifting weights offers numerous benefits for women, encompassing physical, mental, and long-term health advantages. Here are the key benefits:

1. Increased strength and functionality. Lifting weights enhances overall strength, making daily tasks such as carrying groceries or lifting children easier.
2.  Functional fitness. Improved muscle strength leads to better balance, coordination, and posture, reducing the risk of falls and injuries.
3. Bone health. Strength training increases bone density, which helps prevent osteoporosis, particularly important for women as they age.
4. Joint health. Strong muscles support and protect joints, reducing the likelihood of arthritis and joint pain.
5. Improved body composition. Muscle definition. Weight lifting helps build lean muscle, resulting in a more toned and sculpted physique.
6.  Fat loss. Increasing muscle mass boosts metabolism, helping to burn more calories and reduce body fat.
7. Enhanced metabolism. Resting metabolic rate. More muscle mass means a higher resting metabolic rate, which helps with weight management and fat loss.
8.  Long-term weight maintenance. Regular strength training can help maintain a healthy weight over time by preventing muscle loss that typically occurs with ageing.
9. Hormonal balance. Strength training improves insulin sensitivity, helping to manage blood sugar levels and reduce the risk of type 2 diabetes.
10. Cortisol levels. Weight lifting can help regulate cortisol, a stress hormone, promoting better stress management and reducing belly fat.