Strength or resistance training used to be, not too long ago, a rather man-Ly exercise and was picked up rarely by women who often preferred aerobics, such as walking, jogging or biking. Luckily this trend is changing. Women know now that retaining and building functional muscle mass, which heightens the body’s metabolism and thus fat burning power, are essential to their exercise routine. And the fear of growing bulky as man do finally vanishes and makes room for dumbbells and push-ups.
Key Details of Strength Training
| Topic | Key Point |
| Muscle vs. Fat | Muscle shapes the body and boosts metabolism, while fat accumulates when calories exceed activity. |
| Aging & Weight Gain | Muscle loss begins around age 30 and contributes to fat gain if not countered with resistance training. |
| Bone Health | Strength training helps maintain bone density and lowers osteoporosis risk, especially in women. |
| Metabolism | More muscle increases resting metabolic rate, leading to higher daily calorie burn. |
| Functional Health | Resistance exercise improves strength, balance, injury prevention and daily movement ability. |
Also Read:- How the Body Breaks Down Carbs for Energy Into glucose
So Why is Strength Training Important for Women and Men Alike?
We know now the reason for gaining weight over the years is excess calorie intake with seemingly small food items, such as high caloric drinks as in soda or juices or the occasional candy bars, examples which can add up to an excess of 100 calories daily and an additional 10 pounds of weight to your body each year.
No wonder, when hitting the age of thirty, women often wonder why they are still suffering from the effects of their pregnancy years ago.
Usually it’s not Baby Fat and the former is the case. Too many calories and Too little exercise. When done right, aerobic exercises are a wonderful way to burn calories as well as keeping your heart and brain healthy. So why then is strength training necessary?
Ok, let me ask you this: would you rather have well defined arms that show a little curve towards your shoulder rather than flap under the arms, also known as bat wings? That flap under your arms is fat. The curve toward your shoulders is muscle mass.
Let me explain. Already stored Fat on your body is not the preferred source of energy by the body. Carbohydrates are. Simple carbohydrates such as sugars, in that piece of pie you are eating, are utilized readily for fuel for your body to function. Excess calories have to go somewhere and are stored away in places like your girt and yes in the flab under your arms. More fat is stored away.
Worse yet, fat eventually replaces muscle mass. Even thin people, when they don’t do any form of muscle strengthening exercises over the years can grow clinically obese. The older we get, the weaker we’re getting. Although, society accepted , this phenomena of aging is not normal. Most of us can avert such fate by preserving functional muscle mass.
Also Read:- How Much Is Too Much, AHA Recommendations and the Many Hidden Names of Sugar
This things also you should know
Bone Density and Osteoporosis Prevention
Strength training places mechanical stress on bones, which stimulates bone-forming cells (osteoblasts) and helps maintain or increase bone mineral density. Scientific research shows that resistance exercise reduces the risk of osteoporosis and fractures, especially in women, who experience accelerated bone loss after menopause. This makes strength training a critical component of lifelong health, not just weight control.
Hormonal Changes With Age and Muscle Loss
Beginning around age 30, adults experience a gradual decline in muscle mass and strength, a process known as sarcopenia. Studies show that resistance training is the most effective way to slow or reverse this loss. By preserving muscle mass, the body maintains higher energy
Strength Training Improves Insulin Sensitivity
Resistance exercise improves the muscles’ ability to absorb glucose from the bloodstream without requiring large amounts of insulin. This improves insulin sensitivity and lowers the risk of type 2 diabetes. Improved glucose control also reduces the likelihood that excess carbohydrates will be stored as body fat.
Resting Metabolic Rate and Daily Calorie Burn
Muscle tissue requires more energy to maintain than fat tissue. Research confirms that individuals with greater lean muscle mass have a higher resting metabolic rate, meaning they burn more calories throughout the day – even when not exercising. This metabolic advantage supports long-term weight management.
Injury Prevention and Functional Strength
Strength training improves joint stability, connective tissue strength, balance and coordination. These adaptations reduce the risk of common injuries, improve posture and make everyday activities such as lifting groceries, climbing stairs and getting up from the floor easier and safer.
Mental Health and Confidence Benefits
Scientific evidence shows that resistance training reduces symptoms of anxiety and depression while improving self-confidence and body image. Gaining strength often leads to increased motivation and adherence to an active lifestyle, which supports sustained fat loss.
To summarize this, women need to make dumbbells a part of their exercise equipment arsenal. They need to hit the floor and start counting up to five push ups daily and increase the sets as they get stronger. Push ups, also called resistance training, are a wonderful exercise and is not just reserved for military men and women… Strength or Resistance exercises are important to both genders. Just start small and have fun with it…
Will strength training make women bulky?
No. Women typically build lean, functional muscle that enhances shape and metabolism.
Why does weight gain increase with age?
Muscle mass declines with age, lowering metabolism and allowing fat to accumulate if exercise is reduced.
Is cardio enough to stay fit?
Cardio burns calories, but strength training is necessary to preserve muscle and prevent metabolic slowdown.
How does strength training help bone health?
Mechanical stress from resistance exercise stimulates bone-forming cells and maintains bone density.
What’s a simple way to start strength training?
Begin with basic exercises like push-ups and light dumbbells, gradually increasing repetitions as strength improves.
