6 reasons why women must lift weights – Times of India


Women are often told that the most effective workout for weight loss is cardio – running on the treadmill, Zumba or aerobics. They are led to believe that lifting weights or strength training is only for men. The reason they are given is that strength training would give their bodies a masculine look, making them look bulky like some men.

But this is a misconception. On the contrary, strength training is hugely beneficial for women. It will not only help them lose weight faster, and achieve better health but also gain strength and confidence.

Let us check out some compelling reasons for women to take up strength training

Facilitates efficient fat loss
It is found that women have about 6 to 11 per cent more body fat than men. Including strength training in the workout routine helps develop muscles and also burns fat. It also speeds up the metabolic rate, which aids faster absorption of nutrients. More importantly, strength training helps burn calories not only during the workout but also while the body is at rest. The reason – muscles need more energy to sustain as well as repair after strength training. Therefore, strength training is an effective way to achieve fat loss.

Promotes healthy bones
There are several studies to suggest that strength training for women helps increase bone density over some time, and makes bones stronger. As a result, the chances of women developing age-related osteoporosis reduce considerably. Moreover, stronger bones and increased muscle mass can help bring better flexibility and balance.

Reduces the risk of cardiovascular diseases and diabetes
According to a study by National Institute on Aging (NIA) and Harvard Medical School, women averaging 62.6 years, who did any type of regular strength training, achieved a 30 per cent reduction in the incidence of type 2 diabetes (T2D). Additionally, their risk of developing cardiovascular disease dropped by 17 per cent. Experts believe that strength training plays an important role in reducing the risk of various cardiovascular diseases and diabetes. This is due to better control over blood sugar and blood pressure levels and reduced cholesterol and triglyceride levels.

Decreases stress and anxiety
Strength training requires focus and concentration. It is effective in reducing stress and anxiety. Endorphins released during exercise gets us pumped up, improving our mood. This helps divert your mind from all the stress and other problems. Resistance training at a low-to-moderate intensity (

Better sleep quality
After working out, our body requires rest to rejuvenate. Therefore, if one has trouble falling asleep or wants to improve the quality of sleep, one should give strength training a go. The heavy workout can help calm the body into a deeper sleep, which is necessary for the rejuvenation.

Enhances Strength
Weight training is one of the best ways to improve the strength in areas such as the core, legs, lower back and upper body. This, in turn, enhances a woman’s ability to perform daily activities at work and home with ease.

So, there it is! It is never too late to begin strength training. Next time, whether you are working out in the gym or at home, do not hesitate to pick up those weights and get in shape. It is all about turning into the best version of yourself. However, make sure you focus on proper form and technique to avoid injuries.

-By Jitendra Chouksey, Founder of FITTR

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