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Women and Strength Training
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Top Ten Reasons Women Should Strength Train
Information from an article by Joe Franco "Ten Reasons Women Should Do Resistance Training"
1. You Will Lose Body Fat
Studies have shown that the average woman who strength trains three times a week for a period of
two months will gain nearly 2 pounds of muscle and lose 3.5 pounds of fat. Strength training
increases your resting metabolism. Think of it this way, you tear down your muscles during your
workout and your body burns calories for the next 48 hours rebuilding those muscles.
2. You Will Gain Strength Without Bulk
Many studies have shown that women don't gain size or bulk like men do from strength training.
Women have 10 to 30 times lesser amount of hormones that stimulate muscle growth. Women will
develop muscle tone and definition instead.
The common misconception related to women and strength training or body building, is that they will look like female body builders. Trust me, it would take a lot more than strength training to look like a female body builder! The biggest difference between men and women, besides strength, is that men store fat on the outside of muscle tissue and women store fat inside the muscle tissue. The result is that when women do strength training, they tend to burn fat and increase muscle size just like men, but they actually develop a more toned body. As the fat inside the muscle tissue is burned up, it gives the outward appearance of shrinking, when the muscle is actually growing. So if you’re worried about looking like a man-don’t. If you want to have a toned body, you need to start strength training.
3. You Decrease Your Risk of Osteoporosis
Research has shown that strength training can increase bone density.
4. You Will Improve Your Athletic Performance
Countless research proves that strength training can improve athletic ability for every sport and
helps prevent injuries.
5. You Will Be Physically Stronger
Increasing your strength will make your life much easier in day to day chores. Increasing your
maximum strength means you will need less effort to exercise and go through your daily routine. Even moderate strength training can increase a woman's strength by 30 to 50%. Research also shows that
women can develop strength at the same rate as men.
6. You Will Reduce Your Risk of Injury, Back Pain and Arthritis.
Strength training builds stronger muscles but it also builds stronger connective tissues and
increases joint stability. Strength training can also eliminate or alleviate lower back pain in 80% of
people that train the lower back. Strength training can also ease the pain of osteoarthritis and
strengthen joints.
7. You Will Reduce Your Risk of Heart Disease
Strength training can improve cardiovascular health in several ways:
a. Lower Bad Cholesterol (LDL)
b. Increase Good Cholesterol (HDL)
c. Lowering Blood Pressure
All three of these scores were better for me because of strength training and exercise.
8. You Will Reduce Your Risk of Diabetes
Strength training may improve the way the body processes sugar, which may reduce the risk of
diabetes. Research indicates strength training can increase glucose utilization in the body by 23% in
four months.
9. It's Never Too late To Benefit
Studies have shown that strength training can be beneficial at any age. Women in their 70's and
80's can benefit as well.
10. You Will Improve your Confidence and Fight Depression.
Women who strength train are more confident and feel better about themselves.
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Through my experience coaching girls in high school and from research I have done over the years, I can confidently say that women can benefit from strength training as much, if not more than men. Women can build muscle and burn fat just like anybody else.
-Women & Strength Training Article
