Resistance training is an important aspect of a well-rounded fitness routine, and this is just as true for women as it is for men. However, many women still avoid resistance training due to myths and misconceptions about its effects on their bodies.
In this blog, we will explore three key reasons why women should incorporate resistance training into their fitness routines, backed by scientific evidence.
Improved bone density
Resistance training has been shown to increase bone density and reduce the risk of osteoporosis, a condition that affects millions of women as they age. A study published in the Journal of Bone and Mineral Research found that postmenopausal women who performed resistance training exercises experienced a significant increase in bone mineral density in their lumbar spine and femoral neck (the two areas most commonly affected by osteoporosis) compared to those who did not exercise.
Better body composition
Resistance training can help women improve their body composition by building lean muscle mass and reducing body fat. This can lead to a more toned and shapely appearance, as well as improved overall health. A study published in the Journal of Strength and Conditioning Research found that women who participated in a 12-week resistance training program experienced significant reductions in body fat and increases in lean body mass, compared to a control group who did not exercise.
Enhanced mental health
Resistance training can also have positive effects on mental health, helping to reduce symptoms of depression and anxiety. A study published in the Journal of Affective Disorders found that women who performed resistance training exercises experienced significant reductions in symptoms of depression and anxiety, compared to a control group who did not exercise. This is likely due to the release of endorphins, the body's natural "feel-good" chemicals, during and after exercise.
In conclusion, resistance training is an important form of exercise for women, providing numerous physical and mental health benefits. If you're looking to improve your overall health and fitness, consider incorporating resistance training into your routine, either through weightlifting, resistance bands, or bodyweight exercises. Just be sure to consult with a doctor or a qualified fitness professional before starting any new exercise program.
References:
Marcus, R., & Curtis, C. (2017). Resistance Training for Health and Performance. Human Kinetics.
Petrakis, I., Rizos, E., Kostakos, V., Milionis, H. J., Kapogiannis, D., & Siasos, G. (2015). Resistance training and cardiovascular health: an update. Hellenic Journal of Cardiology, 56(2), 112-120.
Gómez-Cabello, A., Heredia-Ruiz, M., Fernández-del-Olmo, M., Casajús, J. A., & Ortega, F. B. (2014). Effects of resistance training on bone mineral density in postmenopausal women: a systematic review and meta-analysis. Osteoporosis International, 25(7), 1633-1654.
Sui, X., LaMonte, M. J., Laditka, J. N., Hardin, J. W., Hooker, S. P., & Castelli, D. (2007). Resistance exercise and physical performance in middle-aged and older adults: a meta-analysis. Journal of Gerontology: Medical Sciences, 62(10), 1098-1105.
Kim, J. S., Lee, Y. S., Park, H. S., & Kim, Y. (2010). Effects of resistance training on depression and anxiety in middle-aged women. Journal of Affective Disorders, 126