Should women do strength training?

 

What are the benefits of strength training for women?

In the quest for a healthy life, strength training is a powerful tool for women. Numerous studies recommend muscular endurance exercises two to four alternate days a week, adapted to each person's physical condition and situation. These workouts not only help to prevent injury and cardiovascular disease, but also combat sarcopenia, a loss of strength and muscle mass that can affect older age. Combining aerobic exercise with strength training is the formula to combat obesity and overweight.

Frequency of strength training: Adapted to the woman.

In a woman's life, physiology changes from puberty to menopause. Hormonal fluctuations affect metabolism, muscles and tissues, among other things. To combat these changes and prevent injury and illness, muscular endurance exercises are indispensable. The intensity and frequency of training is adapted to individual factors, such as age, and professional advice is advisable.

Experts recommend that, in general terms, women should perform strength training two to four times a week, every other day. It is essential to warm up and stretch before training to increase body temperature, activate muscles and neuromuscular connections, thus reducing the possibility of injury. The strength exercises do not require the use of machines or heavy weights, allowing several repetitions with medium or light resistance, focusing on the correct execution of the movements.

Nowadays, there are tools such as Traineer, which allow you to generate personalized workouts for each person according to their physical condition, time, needs and objectives. This is key, to be able to maintain this healthy lifestyle while feeling motivated.

Is strength training compatible with aerobic exercise?

Traditionally, aerobic exercise has been recommended to combat obesity and overweight. However, recent studies show that combining moderate aerobic exercise with muscle strength training provides more benefits than other programs that only focus on cardiovascular exercise. These exercise sessions decrease abdominal fat, improve lean mass and cardiorespiratory fitness.

Benefits of strength training for women.

Strength training offers a wide range of benefits for women:

• Combat sarcopenia: The gradual loss of strength and muscle mass in older people, known as sarcopenia, can lead to physical disability and a decline in quality of life. Strength training helps prevent this condition by maintaining independence and mobility.

• Prevention of osteoporosis: In Spain, osteoporosis affects 22.6% of women aged 50 and over. Muscle strengthening**, especially in postmenopausal stages, improves bone density, helping to prevent osteoporosis and reduce the risk of hip and spine fractures.

• Improved mental health: Strength exercises not only benefit physical wellbeing, but also mental wellbeing. By releasing endorphins, they help to improve symptoms of depression and anxiety, while also benefiting memory and cognitive function.

• Reducing the risk of cardiovascular disease and diabetes: Muscular endurance training is essential for reducing the risk of cardiovascular disease and metabolic syndromes such as diabetes by improving the ability to absorb and utilize glucose.

• Reduced risk of injury: Strength exercises stiffen tendons and connective tissue, making joints more stable and preventing injury. This effect is particularly pronounced in women who are predisposed to knee or back problems and at older ages.

• Contributes to fat loss: Increasing muscle mass increases caloric expenditure, as muscle requires more energy than fat, which contributes to fat loss.

• Reducing symptoms of polycystic ovary syndrome: Muscle resistance training is beneficial in reducing the symptoms of this common hormonal disorder, improving body composition and decreasing insulin resistance.

Improved metabolism and body composition

In addition to the benefits mentioned in the previous sections, strength training for women has a significant impact on improved metabolism and body composition. By increasing muscle mass, basal metabolism is accelerated, meaning the body burns more calories even at rest. This is especially relevant for women looking for an effective way to control their weight and improve their body composition.

Positive impact on mental health and self-esteem

Strength training not only transforms the body, but also has a positive effect on mental health and self-esteem. Lifting weights can be a powerful natural anti-depressant, releasing mood-boosting endorphins. In addition, achieving physical goals and seeing improvements in strength and fitness contributes to greater confidence and self-esteem.

Reproductive health support

It is also important to mention the impact of strength training on women's reproductive health. Studies suggest that this type of exercise can help alleviate PMS symptoms and improve menstrual cycle regularity. In addition, strengthening the pelvic floor muscles through specific strength exercises may be beneficial for sexual and reproductive health, especially after childbirth and during menopause.

Strategies for motivation and adherence to training

To ensure continuity and enjoyment of these workouts, it is crucial to find strategies for motivation and adherence to training. This includes setting realistic goals, celebrating small achievements and varying workouts to avoid boredom. In addition, being part of a community, whether online or in person, can provide the support needed to stay motivated.

As discussed throughout this article, strength training offers countless benefits for women, improving physical and mental health and preventing illness and injury. With the use of tools such as Traineer, anyone can reap these benefits. Using cutting-edge technology based on artificial intelligence, this app personalizes your workouts and combines aerobic exercises to achieve a more active and healthy life.

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