As you’ve probably already figured, I’m a massive advocate for women lifting weights and although it’s not quite on par with the ease of popping a pill, strength training does offer a super accessible way into exercise.
Age, size, shape, fitness and experience are no barrier. With so many variables (things like exercise type, load, reps, sets and rest periods), you can simply adjust your training to meet you where you’re at and start working towards the results you want.
Strength training can also be an appealing option for anyone who doesn’t feel comfortable with the way that higher impact activities – things like running, jumping, HIT and bootcamps – can make us feel. All the jiggling, sweating and breathlessness that comes with leaping about can make us agonisingly self-conscious.
Now, don’t get me wrong. A well-balanced exercise program will include some cardiovascular training, and cardio also affords many of the health benefits we’re about to cover here, too.
But cardio has had plenty of airtime.
Given the misconceptions that surround lifting weights and the fact that many women still shy away from the gym, I want to make sure that the physical health benefits of strength training are out there for all to see.
When we know precisely what is on the table and we understand how it can be of benefit to us, then we’re empowered to make informed decisions about our health and fitness. It also helps make sure we’re setting realistic and sustainable health goals, and it’ll help keep us motivated along the way.
So, let’s jump in.
1. Strength Training Maintains Bone Mass, Reducing The Risk Of Osteoporosis
Peak bone mass in women occurs between 25-35 years of age. After this, bone mineral density gradually starts to decline. During perimenopause, loss of bone mass accelerates (studies suggest by as much as 7 per cent over a 5-year period). It then accelerates again as we approach 65-70 years of age.
The problem with low bone mass is that it increases the risk of osteoporosis, and osteoporosis can lead to bone fractures and falls. Not good.
Various genetic and environmental factors influence peak bone mass and subsequent rates of bone loss, but strength training increases bone mineral density to the extent that it can counter – and even reverse – the natural process of bone loss in women.
2. Strength Training Increases Muscle Mass & Reduces The Rate Of Muscle Loss
As we age, we gradually lose muscle mass, too. Loss of muscle mass – or sarcopenia – begins around age 30, when we start losing about 3-8 per cent per decade. This rate then increases to around 5-10 per cent per decade after we reach age 50.
Studies show that regular strength training can increase muscle mass in women across all ages.
This has the obvious benefit of enhancing functional ability and reducing the likelihood of mobility-related problems later in life.
But maintaining muscle mass has some other advantages too...
Skeletal muscle is involved in the regulation of blood glucose levels and blood lipid profiles. Maintaining – or gaining – muscle tissue thereby improves these metabolic processes, reducing the risk of type II diabetes and obesity, and improving cardiovascular health.
3. Strength Training Reduces The Risk Of Hypertension
Hypertension – or high blood pressure – is a risk factor for cardiovascular disease and according to the latest figures, about 1 in 3 adults in the UK are hypertensive.
Studies show that strength training can successfully reduce resting systolic and diastolic blood pressure in both hypertensive and healthy individuals.
4. Strength Training Improves Our Blood Lipid Profile
Your blood lipid profile refers to the status of cholesterol and triglycerides in your body.
Low-density lipoprotein (or simply, LDL) is the ‘bad’ kind of cholesterol. High-density lipoprotein (or HDL) is the ‘good’ kind of cholesterol. Triglycerides are a type of blood fat.
(I know, it seems kind of counterintuitive at first, but picture low density as a big blown-up balloon with all the air molecules floating around inside, and high density as that balloon before it’s been blown-up, where the same number of air molecules are squished into a smaller space. Which balloons would you prefer to have shunting along through your little blood vessels?)
High levels of plasma LDL, high levels of triglycerides and low levels of HDL are risk factors for cardiovascular disease.
Studies show that strength training can successfully reduce plasma LDL and triglycerides, and simultaneously increase plasma HDL.
5. Strength Training Reduces The Risk Of Metabolic Syndrome & Type II Diabetes
Sugary foods and a lack of physical activity can cause prolonged elevated blood glucose levels and reduced insulin sensitivity, which may ultimately lead to metabolic syndrome and type II diabetes.
I already mentioned that muscle tissue plays a role in glucose metabolism. Well, strength training also improves our insulin sensitivity, increases glucose uptake capacity, and decreases insulin resistance.
Studies show that strength training reduces the likelihood of developing type II diabetes among the at-risk population and reduces the incidence of type II diabetes among those already diabetic.
6. Strength Training Alters Body Composition & Reduces The Accumulation Of Fat Mass
Muscle tissue has a higher metabolic rate than adipose (or fat) tissue. About three-times higher, to be precise.
This is because protein doesn't get stored in muscle tissue the same way that fat gets stored in adipose tissue. In a nutshell:
Fat gets stored on an accumulation basis (eat/make more, store more). Whereas muscle protein is involved in continual cycle of degradation and synthesis (eat more, don’t necessarily keep growing more muscle).
The continual process of muscle protein synthesis and degradation requires a significant amount of energy. this energy cost will contribute to our basal metabolic rate (BMR) in proportion with how much muscle tissue we have.
Although it doesn’t equate to a huge amount – a kilogram of muscle uses about 13kcal per day – it does mean that lifting weights and building or maintaining lean tissue will increase basal metabolic rate. And this means more energy burned at rest.
7. Strength Training Makes Daily Tasks Easier & Reduces The Risk Of Falls & Injuries
As we develop our technique, improve our muscle memory, and get stronger, we’re going to find it a heck of a lot easier to lift, push, pull and go about our other daily tasks than we did before.
As we age, strength training also has the capacity to improve functional independence and ability and enhance movement control.
Taught right, it also helps us develop proprioception, or body awareness. Becoming more in touch with where our body is in space, how we’re moving, and what we’re feeling helps with balance and coordination as well as knowing when to – and when not to – push to avoid injury.
8. Strength Training Improves Posture & Alleviates Musculoskeletal Pain
With the correct choice of exercises, we can improve postural imbalances that are commonly associated with things like headaches and back pain.
A good example would be the rounded shoulders and forward head tilt that frequently results from spending too many hours sat at a desk: Exercises that strengthen the muscles in the back and the core help us to sit up straighter and hold our shoulders back.
Strength training also helps reduce the incidence of chronic lower back pain. In fact, this is often one of the very first outcomes that my clients tell me they notice when they start training.
9. Strength Training Improves Sleep
Impaired sleep quality and quantity are associated with future morbidity and mortality, not to mention the more immediate effects on our energy levels, concentration, and mood.
Exercise in general is considered to have a beneficial effect on sleep. You’ve probably noticed you sleep better following a day where you’ve been up and on your feet, compared to a day where you’ve been sat down for most of the time?
Well, a recent study demonstrates that strength training has the capacity to improve both quality and quantity of sleep, too.
10. Strength Training Improves Cognitive Function
This one gets me super excited, because it comes from relatively new research and the results are quite staggering.
Strength training causes substantial changes in the brain. In particular, changes to the frontal lobe that correspond with improvements in executive functions. (The executive functions include the cognitive skills that underly our capacity to plan, stay focused, multi-task and display self-control).
It also causes increase in grey matter, which translate to higher cognitive function. (A decrease in grey matter is associated with Alzheimer's disease and other dementias).
And, it leads to lower white matter atrophy and smaller white matter lesion volumes, which are otherwise linked to a decline in cognitive function and neurological disease.
Studies suggest that as little as one strength training session per week is sufficient to improve brain health and help prevent age-related cognitive decline.
11. Strength Training Reduces Symptoms Of Depression & Anxiety
Recent studies show that regardless of health status and regardless of training frequency, duration or program length, and even regardless of any significant improvements in strength! lifting weights can significantly reduce symptoms of depression and anxiety.
You can check out this recent post if you’re keen to learn more about the mental health benefits of strength training.
Keen to start reaping the benefits of strength training?
With our flagship course Learn To Lift: Strength Training for Beginners, you'll learn how to perform key exercises, how to write your own training programs, and how to optimise your results with the right nutrition.
Our home-workout-friendly course gives you the freedom and flexibility to train whenever and wherever suits you best, with whatever equipment you have to hand.
Sign up for access today, and see how taking ownership of your training can help you reach new heights in physical health.
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