As a fitness coach, I’ve worked with many women on their health and fitness. You will be surprised to know that over half of my clients are women. I think it’s because women often pay more attention to their bodies; maybe due to things like motherhood or just how society focuses on their looks. Many women I meet want to get ‘toned.’ But in the fitness world, ‘toned’ usually means building some muscles and losing fat to look good. I like to think bigger. I tell women to aim for strength – not just to look good but to feel strong in their daily lives.
COMMON FITNESS MYTHS FOR WOMEN
I’ve noticed many women mainly do cardio like running or cycling and skip strength training. That’s a missed chance. Lifting weights can do wonders – it helps with posture, strengthens bones, builds muscle (which burns more calories), and boosts confidence.
There’s also this myth that strength training makes women bulky. That isn’t true. Women don’t naturally build muscle like men because our bodies are different. But those super muscular women? Well, they often take special supplements to look like that. Regular strength training for women leads to a fit, toned look – not bulkiness.
IF YOU’RE SOMEONE NEW TO WORKOUTS, IT’S A GREAT IDEA TO WORK WITH A SEASONED FITNESS PROFESSIONAL. THEY CAN MAKE A PLAN JUST FOR YOU, SHOW YOU THE RIGHT WAY TO DO EXERCISES, HELP YOU MAINTAIN A PROPER DIET THAT SUPPORTS YOUR WORKOUT ROUTINE, AND KEEP YOU MOTIVATED.
WHY STRENGTH TRAINING BENEFITS WOMEN
Strength training offers numerous benefits to women, on physical, mental and emotional fronts:
For Your Health: It’s great for stronger bones, leading to reduced risk of osteoporosis, more muscle, better metabolism, and even losing fat. Research shows women who lift weights have stronger bones.
Fight Diseases: Strength training helps reduce the risk of chronic conditions, like type 2 diabetes and heart disease. The American Heart Association even says it’s good for your heart.
Feeling Good About Yourself: Getting stronger can make you feel more confident and happy with your body.
Living Stress-Free: It can also help with stress, depression, and anxiety. Plus, it’s good for your brain and overall mental health.
Better Sleep: Exercising, in general, improves sleep patterns and quality. And with stronger workouts, you have deeper sleep that also enhances the functionality of your brain.
Powerful Memory: Strength training can boost hormone production in your body, along with improving the multiplication of brain cells. This process delays experiencing memory loss in old age, resulting in better retention capacity.
Longer Lifespan: Regular exercise and pacing workout intensity helps you throughout your entire life. Maintaining proper strength training reduces risks of chronic conditions like diabetes, blood pressure, osteoporosis, liver fibrosis, and kidney diseases in the latter stages of your life. This ultimately lets you live longer.
STARTING YOUR STRENGTH TRAINING JOURNEY
So, are you ready to start? Here’s how to do it safely and effectively:
Warm-Up: Always start with a light cardio or stretching session for about 5-10 minutes.
Your Workout Plan: Mix it up with big exercises like squats and deadlifts and smaller ones like bicep curls. Aim for 2-3 sets of 8-12 reps, focusing on doing them right.
Balance is Key: Work on both your upper and lower body to keep things even and reduce injury chances.
Rest Up: Rest is important for muscle growth and avoiding overdoing it.
If you’re someone new to workouts, it’s a great idea to work with a seasoned fitness professional. They can make a plan just for you, show you the right way to do exercises, help you maintain a proper diet that supports your workout routine, and keep you motivated.
Being strong is about more than just looking good – it’s a new way to think about beauty and health. I encourage women to try strength training for both the body and mind. Because at the end of it all, it’s about feeling strong, healthy, and confident.
Photographs: Collected