by Kimberly G Walker, BS, EP, CET
1. Improved Muscle Mass and Strength
Resistance training helps in building and maintaining muscle mass and strength, which is important for overall physical health. Women, like men, benefit from increased muscle mass which can lead to improved body composition, increased metabolism, and better physical performance.
2. Enhanced Bone Density
Women are at a higher risk of developing Osteopenia (a less severe form of bone loss than osteoporosis) and Osteoporosis as they age. Resistance training is known to enhance bone density and reduce the risk of osteoporosis by stimulating bone growth and improving overall bone health.
3. Weight Management
Resistance training increases muscle mass, which in turn boosts the resting metabolic rate (the amount of energy an organism uses to maintain its body functions while at rest). This means women can burn more calories at rest, making it easier to manage and maintain a healthy weight.
4. Improved Mental Health
Regular resistance training has been linked to improved mood, reduced anxiety, and lower levels of depression. Exercise in general releases endorphins, but resistance training specifically has been shown to have significant positive effects on mental health.
5. Better Cardiovascular Health
While resistance training is primarily associated with muscle and strength gains, it also contributes to cardiovascular health. It helps in reducing blood pressure, improving cholesterol levels, and enhancing overall heart health.
6. Functional Strength
Resistance training enhances functional strength, which is the ability to perform everyday activities with ease. It likewise improves balance and reduces falls. This is particularly important for women as they age, to maintain independence and quality of life.
7. Hormones
Resistance training can help support hormones such as estrogen and progesterone, which are crucial for various bodily functions. It can also improve insulin sensitivity, thereby reducing the risk of type 2 diabetes.
8. Injury Prevention
Strong muscles and bones provide better support and stability to joints, reducing the risk of injuries. Resistance training also improves flexibility and balance, which further aids in injury prevention.
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Evidence and Links
Muscle Mass and Strength: National Institute of Health
Bone Density: National Institutes of Health
Weight Management: Harvard T.H. Chan School of Public Health
Mental Health: Cureus
Cardiovascular Health: American Heart Association
Functional Strength: Mayo Clinic
Hormones: ACE Fitness
Injury Prevention: American College of Sports Medicine
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