5 benefits of strength training for women.

Great effort and huge muscles built as a result. So many women think about strength training because they are afraid of excessive muscle mass growth. Unnecessarily. Strength training is great for women. It's not only about working on sculpture and muscle shape. That's the first thing. Secondly, I would like to reassure those women who are afraid of losing their femininity in favor of a "masculine", muscular figure. Due to much (much!) lower testosterone levels, women are unable to build as much muscle mass as men.

Strength training effective for weight loss.

We usually start training when we want to lose a few kilos. That's as good a reason as any. Strength training is one of the most effective in reducing body fat . What's more, the effects of training are felt in the body even after it ends. This additionally maintains an appropriate metabolic rate. This type of training stimulates the hormones responsible for burning fat and accessing its reserves later. Scientific research proves it ¹ that excess weight lost during strength and endurance training may not come back even several years after stopping exercise ! As the trainers emphasize, "there are no better exercises to strengthen and shape muscle tone, and at the same time a healthy figure, than barbell squats, deadlifts, presses and pull-ups." ² .

Strength training is a way to get stronger bones.

Research clearly shows that women who have played sports in the past, including strength training, have stronger bones . This, in turn, translates into approximately 20% lower risk of fractures ³ . One study states: "Exercise can influence the size, shape, geometry and density of bones, thereby reducing the risk of osteoporosis and increasing resistance to fractures." ⁴ . The most recommended exercises for this purpose are multi-joint exercises with loads, e.g. squats, overhead presses or deadlifts.

Strength training and fertility.

Strength training affects estrogen metabolism in women. Thanks to this, it reduces the risk of cancer. It also regulates the menstrual cycle and reduces the symptoms of premenstrual syndrome ⁵ . It also turns out that it affects the course of pregnancy . Women who exercised before becoming pregnant gained less weight, tolerated glucose better, and had a reduced risk of gestational diabetes.

In addition, a review of research from 2021 proves that strength training has a beneficial effect on the health of women struggling with polycystic ovary syndrome (PCOS). ⁶ .

Strength training during menopause.

This type of training also has a positive effect on well-being during menopause. Reduces the growth of fat tissue in the abdominal area. This has a positive effect on the hormonal balance between progesterone, testosterone, estrogen and cortisol. Thanks to this, ailments related to menopause, such as mood swings or hot flashes, become less troublesome .

Strength training also affects the rate of changes that occur in the body during illness. One study shows that women who had breast cancer and trained this way after the diagnosis of the disease had better test results, well-being and health prognosis than those who did not exercise this way. ⁷ .

What other effects does strength training have?

Women who already exercise this way are usually delighted with the results of their efforts. 63% of them claim that this type of exercise causes a significant improvement in body firming . 80% believe that they have a great impact on well-being. 50% estimate that training has a large impact on sculpting the figure . 69% of women believe that the impact of strength training on improving physical fitness is great ⁸ .

Let us remember, however, that like virtually any other training, strength training is most effective under the supervision of a trusted trainer. It also has a number of contraindications . These include some cardiovascular diseases, varicose veins, musculoskeletal injuries, some respiratory diseases and infections. Before exercising, it is best to consult a specialist who will assess whether strength training is right for you. This may be a doctor or a physiotherapist.

Bibliography:

1. Rojo-Tirado MA, Benito PJ,Ruiz JR et al., “Body Composition Changes after a Weight Loss Intervention: A 3-Year Follow-Up Study.” Nutrients 2021, 13, 164.
2. Czyżniewska Z., "Strength training - the perfect solution for women." Scec.pl, September 21, 2019
3. Moghadasi M., Siavashpour S., “The effect of 12 weeks of resistance training on hormones of bone formation in young sedentary women.” Eur J Appl Physiol. 2013
4. Ebben WP, Garceau LR, Wurm BJ et al., “The Optimal Back Squat Load for Potential Osteogenesis”, Journal of Strength and Conditioning Research, 2012.
5. Timon R., Corvillo M., Brazo J., Robles MC, Maynar M., “Strength training effects on urinary steroid profile across the menstrual cycle in healthy women.” Eur J Appl Physiol. 2013, 113(6).
6. Sikorski K., “Strength training for women. For health and figure. Dietetyki.org.pl, October 23, 2021
7. Kim J., Choi WJ, Jeong SH, “The effects of physical activity on breast cancer survivors after diagnosis.” J Cancer Prev. 2013;18(3).
8. Kaganek K., Kisiel D., Brożyna J., "Strength training for women as a safe form of recreation", Security, Economy & Law No. 2/2017.