20 Benefits of Strength Training for Women
Strength training is the most undervalued, underprescribed, and underutilized means of taking care of your body. Research has demonstrated benefits of strength training in nearly every system of the human body! If you could only take time for 1 form of exercise, strength training would be my number 1 recommendation. Here are 20 unique benefits women can gain from strength training.Â
20 BENEFITS OF STRENGTH TRAINING FOR WOMEN
Improved confidence and self efficacy
Improved cartilage health
Decreased systemic inflammation
Improved bone health
Decreased depression
Improved muscle health
Preserve muscle during weight loss
Improved tendon healthÂ
Decreased anxiety
Decreased risk/better management of type 2 diabetesÂ
Improved cholesterol numbers (lower total cholesterol, higher HDL)
Decreased risk and/or management of high blood pressure (hypertension
Improved cognition, memory, attention, executive functions especially as you age - reducing risk of dimentia including Alzheimers
Improved cardiorespiratory fitness
Improved fat loss and body composition
Reduced risk of cardiovascular disease
Reducing cancer risk, recurrence, and cancer mortality
Improved body image belief
Improved muscle strength and physical capacity
Decreased risk of dieing compared to those who don't strength train.
“Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% cardiovascular disease mortality by 19%, and cancer mortality by 14%. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training." (1)Â
There you go. 20 mind blowing benefits you can have from strength training. If you want to feel confident in your body, lift weights. If you want to be strong and able for those you love, lift weights. If you want to avoid a list of 15+ medications in your older age, lift weights. Name 1 pill, service, or separate action that has half has many effects. I'll wait.Â
Author: Annalee Scott, PT, DPT, CSCS aka Coach Lee
(The health benefits are only amplified when combined with weekly aerobic exercise and optimal nutrition too.)
Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022 Aug;63(2):277-285. doi: 10.1016/j.amepre.2022.03.020. Epub 2022 May 20. PMID: 35599175.