There is a misconception that strength training is only for bodybuilders. The truth is that women of all ages and fitness levels can significantly benefit from building strength. The perks are countless, from improving bone density and reducing the risk of injury to boosting metabolism and enhancing overall well-being.
Are you a woman who has already started strength training but is not getting the expected results or is just thinking about starting? To begin or to boost your strength journey, choosing suitable weights and opting for the proper techniques is essential, but it can be a challenging task without expert assistance. At this point, a personal trainer comes in handy.
We have compiled this blog post to shed light on the need for women’s strength and how it can be accomplished faster and more efficiently with the help of a personal trainer. Read these notable tips and start working towards a better version of yourself!
Women’s Strength Training: What it is and Why it is Needed
Strength training is a broad term that can be used for various workout formats, but in general, it is used for workout techniques and equipment to improve muscle strength and enhance lean mass. In strength training sessions, numerous pieces of equipment are used, including but not limited to barbells, dumbbells, medicine balls, or your body weight. It is a very adaptable training method that can be customized to meet different fitness levels.
Women’s Strength Training Needs Across Ages
In your 20s
Building a strong physical foundation is a common goal for women in their twenties. Acquiring strength, learning the correct form, and establishing regular training routines are all part of this. A well-rounded strength training program should include various compound activities within its routine, such as squats, deadlifts, and presses. One of the most well-known ways to get in shape is via high-intensity interval training.
In your 30s and beyond
Changes in metabolism, hormone levels, and the demands of daily living might cause priorities to shift as women enter their 30s and beyond. Regular strength training is essential for preserving metabolic function, bone density, and muscle mass. But there could be more of a focus on avoiding injuries, speeding up the healing process, and modifying exercises to fit any restrictions or changes in your body.
For older adults
Maintaining autonomy, mobility, and quality of life in the elderly (often defined as those 50 and over) is facilitated by strength training. When designing a program to combat age-related muscle atrophy, joint stiffness, and low bone density, it is important to include functional motions, balancing exercises, and flexibility drills.
Some of the major perks of strength training for women:-
Muscle Mass and Metabolism
The average amount of muscle mass that women possess is smaller than that of males, which results in a slower metabolic rate. Training for strength helps improve muscle mass, which boosts resting metabolic rate (RMR) and helps with weight control & fat reduction.
Hormonal Benefits
Strength exercises for women increase the body’s synthesis of growth hormone and testosterone. These hormones are essential in the metabolic process, muscle repair, and development.
Improved Bone Health
Osteoporosis is more likely to affect women after menopause because of the hormonal changes that occur during this time. Increasing bone density and lowering the incidence of fractures are two benefits that can be achieved with strength training, mainly when weight-bearing activities are included.
Psychological Well-being
Clinical depression affects women at double the rate of males, yet despite this, two-thirds of depressed women do nothing to improve their condition. However with resistance training, it can be reduced significantly. This type of training chemically aids exercisers in achieving well-being by releasing norepinephrine, dopamine, and serotonin.
Better Functional Strength
Whether dragging children around all day, mowing the lawn, or working long hours at the office, functional strength is vital to getting everything done. The abdominals, legs, lower back, and arms are some of the most essential muscle groups that can be strengthened by strength training.
Quick Tips to Faster Strength Building with Personal Trainer
Enhanced Workout Plans
- Don’t Fear Heavy Weights: Many women shy away from lifting weights due to misconceptions about bulking up. However, heavy lifting is crucial for significant strength gains. Your trainer can guide you on appropriate weight selection.
- Emphasize Compound Movements: Compound exercises like squats, deadlifts, bench presses, and rows work multiple muscle groups simultaneously, making your workouts more efficient for building strength.
- Include Resistance Training: Incorporate resistance training using bands, cables, or machines to add variety and challenge different muscle groups from various angles.
- Focus on Lower Body Strength: Women naturally tend to have stronger lower body muscles. Capitalize on this by incorporating exercises like lunges, hip thrusts, and leg presses to build lower body strength.
- Prioritize Core Strength: Strong core muscles are essential for stability and injury prevention. Include planks, Russian twists, and stability ball exercises in your routine.
Assistance in Equipment Selection
Strength exercises for women, whether at home or in a gym, can only bring desired results with the correct equipment. Your trainer will help you select exercise gear that will complement your routine and assist in reaching fitness goals more quickly and safely. Essential equipment includes dumbbells, resistance bands, kettlebells, and barbells for building strength and muscle tone. For cardiovascular fitness, options like treadmills, stationary bikes, or rowing machines are beneficial. By understanding the proper usage of this equipment, you will not make any blunders and will get the desired results in the expected time.
Nutrition for Strength Training
Intake of Protein: To be able to repair and strengthen their muscles, particularly after working out, women need to make sure that they consume an adequate amount of protein. A range of 1.2 to 2.0 grams of protein per kilogram of body weight per day is advised. However, this range varies based on the amount of physical activity and the individual’s unique health objectives.
Overall Diet: Not only does a well-balanced diet that is abundant in necessary nutrients help build muscle, but it also supports general health. The consumption of sufficient amounts of iron and calcium should be the primary areas of concentration to avoid anemia and build bones, respectively. These are major areas of concern for women.
Adaptation and Modification
A personal trainer specializing in strength training for women can uniquely adapt and modify workouts to suit individual needs. They consider factors like hormonal fluctuations, bone health, and muscle composition. Trainers tailor exercises to improve bone density and pelvic floor strength for women managing osteoporosis or postpartum recovery. They may also adjust routines during pregnancy or menopause, prioritizing safe and effective movements. By offering guidance on proper form, intensity adjustments, and recovery strategies, trainers empower women to achieve fitness goals while respecting their bodies’ unique capabilities and requirements.
Wrapping Up
Women can achieve their fitness goals faster and more effectively with the right approach. By following these quick tips and working with a reliable personal trainer, you can unlock your full potential and build a stronger, healthier physique. While looking for a professional home trainer, don’t go anywhere else when Results! Personal Training is here to assist you. See our packages based on services and book a trial with our seasoned trainers.
