These are the 10 benefits of strength training for women

When you walk into a gym and look around, you often notice something: most men are doing strength training, while women mainly do cardio or take group classes. That's a shame, because strength training has several benefits for women. It helps you tone up, boosts your metabolism, and makes it easier to lose weight.

Women often do less strength training than men. A common argument is that they think they'll become too muscular. But ladies, rest assured; this is absolutely not the case. It's much harder for women to build significant muscle mass than for men. The reason is the hormone testosterone. This hormone plays a major role in the production of muscle tissue. Testosterone is a male hormone, of which women only have a small amount in their bodies. On average, men have ten times more testosterone than women. This is why men build muscle faster than women. So, as a woman, you don't have to worry about becoming very muscular when you do strength training.

The benefits at a glance

Fortunately, more and more women are recognizing the benefits of strength training and are working on their muscles. To convince you, we've listed the 10 benefits of strength training for women.

Benefit 1: You get a firmer body

Strength training will give you more muscle definition. Your arms will become slimmer, your legs firmer, your buttocks rounder, and your stomach more toned. Without losing much weight, your clothes will fit better, and you'll look slimmer. And you really don't have to worry about losing your feminine curves. Women simply don't have the same predisposition as men to build muscle.

Benefit 2: You lose weight

Most women exercise because they want to lose weight or maintain their weight. Cardio is more often associated with weight loss than strength training, but your muscles also burn calories, even when you're not exercising. In the first 24 hours after your strength training session , you burn about 100 extra calories. This may not seem like much, but over the course of a year, it still adds up to a few pounds.

Benefit 3: Better metabolism

As you develop more muscle, you'll also use more energy at rest. This means your metabolism gets a boost and you burn more fat. So, if you want to maintain or lose weight, it's also a good idea to do strength training weekly.

Benefit 4: Less chance of age-related diseases

Did you know that strength training reduces the risk of age-related diseases like type 2 diabetes and osteoporosis? Type 2 diabetes is also called adult-onset diabetes. Several studies have already shown that strength training reduces the risk of diabetes because it increases your body's glucose metabolism.

Osteoporosis is a condition that causes bone loss. It's especially common in older women. Strength training helps you build strong bones, which will benefit you later in life. You'll then have a much lower risk of developing osteoporosis.

Benefit 5: You prevent aging

The older you get, the more your muscle mass declines. This reduces skin tension, causing it to sag and develop wrinkles. Doing strength training for half an hour two to three times a week helps prevent aging. This way, you'll maintain a youthful appearance and firm skin even in old age.

Benefit 6: It makes you stronger

Women who regularly train with medium-heavy weights are stronger. This extra strength makes it easier to perform daily activities, like carrying a grocery bag or picking up a child, without feeling out of breath.

Benefit 7: You gain more self-confidence

When you do strength training, your body becomes stronger and you develop more shapely figures. You also look slimmer. This naturally leads to increased self-confidence and self-esteem, which in turn makes you feel better about yourself.

Benefit 8: You get a better posture

Weight training improves your posture. After a few months of strength training, you'll notice your overall posture improves and you'll sit, stand, and walk more upright. Posture also affects how you feel. Standing or sitting straighter will instantly make you feel more confident.

Benefit 9: You are less likely to get injured

During strength training, you train all your muscle groups. This reduces the risk of injury. If you only practice one sport, like running or cycling , you don't train all your muscles. Some muscles are then only used on one side, while others don't develop properly. This leads to injuries or poor posture more quickly.

Benefit 10: You improve your hormone balance

Strength training gives testosterone and growth hormone a temporary boost, improving hormonal balance. This is also beneficial for women who experience PMS monthly. The ideal workout for balancing your hormones is a 45-minute workout with a mix of strength and cardio.

Getting started with strength training?

Are you convinced and ready to start strength training? Then you can simply get started at home. With an adjustable weight bench or a complete starter set, you can train all muscle groups and quickly discover the many benefits of strength training. Want to combine your strength training with cardio? Expand your home gym with cardio equipment , such as a cross trainer or a stationary bike with a training computer.

Start at a feasible level

Always start strength training at a level that's manageable. Gradually increase the difficulty and weight of the exercises. This way, you stimulate your muscles and they continue to develop. The workouts will never get easier, but you'll gradually improve. Training is always a challenge, and that's what makes it so enjoyable.

Make sure you get enough rest

You train most effectively by getting enough rest. Create a training schedule that gives your body enough time to recover. For example, train every other day so your body has 24 hours to recover.