Strength training for women is a method of improving the condition and strength of the muscles. The process aims at increasing the strength and tenacity of a woman’s body by resisting force. A full-fledged strength training involves exercise using various machines and equipment depending on the weight of a woman’s body. Step by step the difficulty level of the exercise is increased in order to increase the resistance of the body. The idea is to stimulate the development of muscular strength to keep you healthy and energetic.
Strength Training for Women over 50
Women start to have changes in their body when they reach age fifty. Usually, after menopause, they gradually lose muscle mass. This losing of muscle masses of at least one pound per year decreases their capability to burn about fifty calories per day that will eventually lead to gaining unwanted weight and decrease in balance. Hence, strength training is extremely important for them, to make fat burning a regular process.
Benefits for women not only involve the ability to strengthen muscles, it also includes among others:
- Help in stabilizing the blood sugar level in the body
- Improves and maintain a good rate of blood pressure
- Training for women also decreases cholesterol level
- With the stabilization of balance, the training exercises help in the reduction of the risk of injury
- Training exercises for women also provide increased confidence that lessens tension, worries, and depression
- Regular training exercises for women also reduce the pain of arthritis and back pains.
Appropriate Strength Training Regime for Women
Keep in mind that the training regime for women will be different from that of men. During strength training, muscles are often overloaded to create tiny tears in the muscle tissue that repairs itself during resting periods between workout routines and strengthening happens. Also, women don’t have ample testosterone to create bulky muscles. So, there is no fear of getting too muscular when you undergo a program for strength training for women. Now, you need to check out beginners programs for women that provide appropriate exercises according to your needs. Finding a reliable online personal trainer is beneficial to ensure that you get the specific program that suits you most.
Diet To Support Strength Training
Following an effective diet regime is crucial to make the most of strength training. Women who are doing strength training exercises should include enough calories in their diet to support muscle development and added activities. Moreover, it consumes a lot of your energy. This is one of the primary reasons why your trainer will always ask you to focus on nutritious diet. However, caution should also be considered in order not to gain fat. Ideal foods to consider are fish, tofu, egg whites, whey protein powder, yogurt, lean cuts of meat and poultry, brown rice, oatmeal, whole grain breads, quinoa, fresh fruits and vegetables. Fats from unsaturated sources are crucial for the diet. Good sources of healthy fats are avocados, olive oil, mackerel, salmon, almonds and natural peanut butter.
The Takeaway Point
Training for women does not only make their body strong and healthy, but also make it toned and shapely. However, it also reshape their lives. Strength exercises reduce the loss of muscles due to aging and improves balance and mental health. It is also about building healthy habits that improve the function of women’s body and mind. The American Medical Association has declared that any kind of health related exercise programs are highly beneficial for women, who suffer from cardiovascular diseases, hypertension, osteoporosis, arthritis, cancer, diabetes, fibromyalgia, and most of all obesity. Regular exercising keeps them happy, healthy, and stress free.