Strength training is not always the most popular topic among women. Weight training has long been considered something for men. No more luck, time changes and muscle strength for women Prohibition. In fact, understanding how to build muscle for women can help prevent bone loss and injury as you age while improving your overall quality of life. Learn the truth about muscle growth in women. Plus, get an overview of the main benefits of strength training.
Building muscle makes you stronger – inside and out
As you begin your journey towards muscle growth, it’s important to remember to build muscle Many Benefits for women. Not only will it increase your metabolism, turning your body into a more efficient fat-burning machine, but it will also do wonders for your self-confidence. and slows down muscle and bone loss. When you walk into a room you stand taller and more sure of yourself. Check out the benefits of lifting weights below and start your strength journey with our Unlock Your Strength program Adidas training app.
Mental health benefits
Many of us already know that cardio workouts — especially running — boost your endorphins, making you feel happy while reducing stress and anxiety. The good news is that strength training boosts your self-confidence more than aerobic activity.(1) Regular strength workouts and resistance training programs can improve self-esteem for adults of all genders.(2) Studies have shown that resistance training is an effective intervention for reducing depressive symptoms in adults.(3)
Increased bone density
Strength training has been shown to slow bone loss, reduces the risk of fractures associated with osteoporosis. In fact, adults who don’t do any form of resistance training can experience a 1-3% reduction in bone mineral density (BMD) every year of their life after age 30. Studies have shown a significant increase in bone density from 4 24 months of strength training.(2,4)
While regular weight training can increase bone density, which is especially important for women approaching menopause or postmenopausal women, the musculoskeletal effects are relatively site-specific, and if you stop training regularly, your gains will be lost. So take a break if you need to, but make sure to restart your strength training to avoid losing all the effects of your hard work.
Reduce the risk of type 2 diabetes
Obesity has reached epidemic proportions in industrialized societies and developing countries. The number of people suffering from obesity worldwide has tripled since 1975. (5) Obese people have a seven times greater risk of developing type 2 diabetes compared to those of a healthy weight.
The good news is that resistance training is an effective way to reduce the risk of developing the disease by improving glycemic control.(6) You can lower your blood glucose and insulin levels with a balanced, low-glycemic diet, weightlifting, and regular cardio. How does it work? If your blood sugar is consistently high — from your diet, lifestyle, stress, or all of these — your cells become less sensitive to the effects of sugar and you develop insulin resistance. This can then lead to systemic inflammation and other metabolic conditions, such as type 2 diabetes.
Insulin resistance is also associated with abdominal fat accumulation in adults. By incorporating regular high volume and intensity resistance training into your exercise routine, you can target belly fat while building muscle mass.(7)
Does weightlifting make you bigger or thinner?
The fact that weight lifting can lead to fat loss and muscle gain can be very confusing for beginners. You may expect to lose weight quickly, but remember that muscle weighs more than fat. So don’t focus on the number on the scale.
How does weightlifting affect your body?
It depends a lot on you. Three main factors influence your muscle growth. One of these is genetics, which you can’t control, but sticking to a strength training program, staying motivated, and nutrition for muscle growth is up to you. Here are some things to consider:
- Are you willing to lift consistently at least 2-3 times per week for at least 12 weeks? If the answer is yes, you can expect to notice changes in body composition after 3+ months of consistent, progressive training. Otherwise, you probably won’t see much of an effect.
- Are you ready to change your nutrition during your strength training program? If you are, you should adjust it to your goal. If your goal is to gain muscle, keep reading to find out which foods accelerate growth. If you’re more focused on reducing body fat, increasing muscle mass will help you burn more calories, but think about your intake and Moderate calorie deficit.
- If you are not interested in changing your diet, you will still get the health benefits of lifting but will have no control over the visible changes in your body. Anything is possible – you can lose fat, gain fat, gain muscle. The only thing that’s certain is that you probably won’t lose muscle mass while lifting (unless you’re on severe caloric restriction, which is never recommended and raises other health concerns).
- Are you naturally inclined to gain muscle mass? Some people gain muscle more easily than others and generally have a more athletic-looking build. Although there is no real science to this, Body types Helps you understand your genetic predisposition.
How to change body composition through training and diet
By adjusting your calorie intake to your training schedule, you can make visible changes in your body composition. Don’t worry; It’s not rocket science. Remember: what, when and how much you eat matters.
For example, a 100 kg male who wants to put on 1.5 kg of lean muscle mass in 6 weeks is advised to eat 360-480 extra calories – only on training days.(8)
Think about your goal. If your main goal is lose fat While maintaining muscle mass or slightly increasing it, try to establish a slight caloric deficit. This will give you the calories you need for recovery, as well as the benefit of slow, steady fat loss.
If your main goal is Increase lean muscle mass, consume more calories on your training days. Remember: If you add more calories on rest days, you may gain more fat than muscle in the same period.
Why You Shouldn’t Skip Cardio
It goes without saying that cardio should be part of your training routine. Exercising outdoors or on a treadmill, elliptical or stepper is great, especially if you want to burn calories. But less fat doesn’t mean firmer tissue. That’s where muscle or strength training comes in.
If you are interested in achieving lasting weight loss success or improving your general health and fitness, the best way is a combination of cardio exercises, strength training, And, of course, a balanced diet.
Explore our calculators to determine how much protein you need to reach your muscle growth goals or adjust your calorie intake for weight loss.
Now that you understand the incredible benefits of lifting weights and how to get your diet right, what’s holding you back? Whether you’re aiming to build muscle, change your body composition, lose weight, or improve your long-term health, start enjoying the benefits of strength training by incorporating regular weightlifting into your life.