women's Strength Training fitness

Is Strength Training Important for Women? What exactly is strength training?

When you hear about strength training, you might think of barbell squats, but there are many more. In technical terms, resistance training refers to the training of muscles against some form of resistance. These types of exercises or exercises increase the demands on the muscles and central nervous system, leading to adaptation. This adaptation makes your body stronger and stronger.

It works as follows

When you apply pressure, your muscles respond to the pressure and resist it. This kind of resistance exercise can cause damage to your muscle fibers, and these injuries are what stimulates the body to start rebuilding muscles. When you repeatedly stress and rebuild, you will eventually gain muscle and increase the efficiency of nerve pathways. In summary, you can perform the same tasks more efficiently in the future.

For example, losing weight is indeed a challenge for you. Through practice (repeated stress), your body is forced to rebuild those recruited muscles to make them bigger and stronger, and the brain learns and improves this movement. Eventually, sports will become easier.

Is strength training really important?

Strength training is indeed valuable for achieving optimal health. Benefits include:

  •   Increase muscle growth.
  •   Increase the integrity of bones and connective tissue.
  •   Increased metabolism.
  •   Increased insulin sensitivity.
  •   Reduce injury rate.
  •   Reduce back pain.
  •   Prevent osteoporosis and osteoarthritis.

As we age, strength training is especially important to help us stay active, prevent falls, and enjoy a better quality of life. The reason why strength training is incredible is that it not only increases strength but also gains a fit body.

Strength training does not have to be limited to the gym. You can be at home, on the playground, anywhere. Choosing weight training can often reduce certain obstacles to strength training, such as time and money. The main point here: If you are short of time and don’t have enough resources to use, then doing bodyweight exercise may be the answer.

Also, regardless of your age, physical fitness level or previous training experience, weight training through appropriate exercise methods can improve your strength.

  How often should I train?

There are a few things to consider when determining how often you should do strength training.

Tip 1: Consider your schedule

If your schedule allows for 30 to 40 minutes of strength training twice a week, and you are confident that you can continue to complete this training, then this is a good starting point.

If your schedule currently does not allow this, please do not set a high goal of 75 times a week. When you complete your workout consistently, you will be very motivated! It can also increase your confidence and help further establish this wonderful new habit.

Tip 2: Set goals that match your ability level

Be honest with your current level of ability. If you haven’t exercised at all, it’s best to start small. This will help ensure that your exercise will not be too overwhelming, either physically or mentally.

One of the biggest mistakes you can make is that you become too fanatical when doing a new exercise. You will easily overestimate your time and ability, and when you feel frustrated, you are more likely to quit.

Similarly, even if you are an advanced athlete, taking multiple exercise classes every day will not benefit you. Your body needs to fully recover from one to the next, which takes time.

As a good guideline, doing strength training two to four times a week works well for most women. The more experienced you are, the better you can cope. It depends on your ability level and the amount of time you can exercise per week. You should also consider other types of physical exercise (such as aerobic training, yoga) and include them in your total weekly exercise.

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