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Women and strength training: A powerful combination

Women strength header CUT

Getting stronger might not be every woman’s number one training goal. However, what some of you may not realize is that strength is an important aspect of achieving almost any fitness goal, contributes to your overall wellbeing and makes life generally a lot easier and enjoyable. Read more to discover the many benefits of strength training.

Get leaner and stronger by lifting weights

There’s more to life than a toned body, but it’s a good place to start. Strength training is a great way to lose weight, and get your body toned and tighter. With weight training, your metabolism is boosted, meaning you burn calories even during the rest. Many women avoid strength training as they fear they will develop an overly muscular and bulky physique. We say, don’t worry about that! There are enough factors that play against it: testosterone production, muscle fiber size and distribution as well as muscle fiber proportion. Less testosterone means less muscle mass and compared to men, women only produce about 10% of testosterone. Women also have smaller muscle fibers and a lower distribution of muscle fibers in the upper body. In simpler terms, strength training is more likely to leave women with a toned and tighter physique than a big and bulky one.

Mental strength and resilience

Ever suffered from stress, anxiety or even depression? Then strength training could be your remedy. Many of the positive psychological benefits associated with strength training come down to endorphins. These happy hormones act on the brain, triggering a better mood state, immune response and stress reduction. Consequently, regular strength training enhances your life in terms of a better mood, health and stress management. Moreover, it improves your self-image and with this, your self-confidence. You become less critical and more content with yourself.

Train harder, sleep better

If you face difficulties falling asleep and sleeping through the night, strength training could help you with your sleep problems. It stimulates the release of growth hormones in the body, which positively impacts sleep quality and decrease the time it takes to fall asleep. Sleep quality is vitally important for growth and recovery, especially after training. Cognitive function, mood, appearance, rate of recovery from exercise, and exercise performance are all directly affected by sleep.

Improve your athletic performance

Strength is the basic building block of your overall athletic performance. Do you want to become a better runner or get better at Bodyweight training and HIIT? Then it’s time to start lifting weights. Strength training will increase the power your body needs for sprinting, as well as strengthening the muscles in preparation to handle the load and stress of a long distance run. Training with weights will also help you master advanced bodyweight exercises such as pull-ups or handstand pushups.

Physical strength – the best health insurance

And there are even more important health benefits you should be aware of: If your risk of developing diabetes or osteopenia is high, you definitely should get lifting. Strength training lowers these risks because of a reduction in visceral fat, an improvement in insulin sensitivity and bone mineral density. Moreover, any cardiovascular, cholesterol, as well as blood pressure problems are likely to become a thing of the past due to strength training.

Everyday tasks are easier

Gaining strength impacts everyday life and tasks. From carrying heavy bags to moving furniture, running for the bus or playing with the kids, these all become less exhausting and much easier to perform. Being a strong women allows great independence in accomplishing tasks that were previously too difficult to handle alone.

**If your goal is to become leaner, stronger, healthier, and happier, then it’s time to step up to the bar. Regardless of your experience or fitness level, Freeletics has a Training Journey to help you reach that goal and reap the many benefits mentioned above.