If there was something that could help keep you strong and healthy, burn calories and reduce signs of aging, would you do it?
Sounds too good to be true right? Well it isn't. I am sharing the top 5 reasons every woman should strength train. As a dietitian and personal trainer, I am always emphasizing the importance of strength training, especially among women.
1. It will support bone health.
Strength training puts a good 'stress' on your bones that helps improve bone density and reduces risk of osteoporosis. Studies show that those who strength train over a period of time prevent bone loss and stimulate new bone formation. When you maintain muscle strength, not only are you helping strengthen your bones, but you are also working on your balance and coordination (both important to preventing falls and fractures).
This is especially important for women, as 1 in 3 women will suffer from an osteoporotic related fracture in their lifetime and 2 million Canadians are affected by osteoporosis.
2. Preserves muscle mass
Muscle mass diminishes with age, in fact every decade after 30 you lose 3-5% of your muscle mass. You can help counteract this loss with regular strength training.
Strength training will help you preserve and gain muscle mass as you age. Recommendation = strength training at least twice each week.
3. Enhance your overall quality of life
Not only will you have preserved muscle mass and healthy bones you will also have an improved quality of life. Strength training will allow you to move better each day and improve your ability to do every day living activities. This might mean less pain, ease in moving up and down stairs, and better posture.
Ultimately, when you build muscle you help protect your joints from injury and improve your overall coordination, balance, and daily living movements.
With strength training you will notice the change in your body almost instantly. Each time you strength train you will get a little stronger. Seeing the results in your body will help keep you motivated, positive, and most importantly empowered. Getting stronger on the outside also brings strength to the inside. Many women who engage in regular strength training talk about its confidence boosting effects.
5. Controls weight
The more muscle you have the harder your metabolism works. This means your body will continue to burn calories even after the work is done. Mixing cardio with strength training is extremely important to help lose and maintain weight. Strength straining will help tone and tighten your naturally beautiful shape.
Common concern: Will I bulk?
This is one of the biggest misconceptions women have about strength training.
When women strength train the change in muscle is typically related to toning, endurance, and strength (not size). You would have to be following a particular training program to allow bulking to occur (which I promise is not that easy).
I love supporting women in strength training with fun, challenging, muscle toning classes. Currently, I teach TRX pilates and barre. Both classes focus on core strength, muscle toning, and supporting proper posture. They are challenging classes but also low impact (making it suitable for a variety of fitness levels).
After each class you will feel stretched, strengthened and amazing all over, I call it the "barre or pilates high."
Each of these classes is either done barefoot or in sticky socks (my favourite being from Great Soles). I seriously live in these socks!
I have partnered with Great Soles to give away a pair of black ballet sticky socks. In addition, I will be giving away one FREE TRX Pilates OR Barre class.
So win a pair of socks and come try a class for free! To win, enter you email here.
See Angela's Instagram contest post, by clicking here. Look for the sock image and tag two friends who might also be interested in participating in the contest!
Good luck! :)
To learn more about my classes and see the current schedule, click here!
Have a lovely day and keep moving!
Until next time,
Eat Right Feel Right - Angela XO