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1. increased MUSCLE MASS

Females naturally have less lean muscle mass than males... this is mainly due to lower levels of testosterone, a key hormone for muscle growth & development. Strength training can help females build and maintain lean muscle tissue which is crucial for overall health...

 

2. improved Body composition 

Females naturally carry more body fat mass than males... this is mainly due to higher levels of estrogen, a key hormone for a females reproductive system but also plays a role in metabolism, especially fat storage. Whilst high levels of body fat are linked with numerous negative health conditions in females, its important to remember that low body fat levels can also negatively affect a females hormonal health and menstrual cycle. Strength training can significantly help females maintain healthy body fat levels which are key to overall health...

 

3. increased bone density

Females have a higher risk of developing Osteoporosis (weakening of the bones), especially just before, during and after the menopause. This is mainly due to lower levels of estrogen, a key hormone in regulating bone density. Other factors that affect bone density in females include poor nutrition, excessive calorie restriction and overtraining, especially endurance / cardio type sports such as running etc. Strength training, especially heavy compound exercises such as squats, deadlifts, push-ups helps put mechanical stress through the bones during exercise which forces the body to build new bone tissue (osteoblasts) and improve overall bone density...

 

4. BLOOD SUGAR control

Improved muscle mass in females helps the body to better manage and control blood sugar (glucose) levels. Muscles store most of the bodies glucose for energy after eating meaning that more glucose is naturally removed from the blood. This is especially beneficial for maintaining healthy body fat levels and preventing certain diseases such as Obesity and Type 2 Diabetes. Whilst other factors such as lifestyle & nutrition can impact blood sugar levels, building and maintaining natural lean musle mass through strength training can be very beneficial, especially for females...

 

5. improved mental health

Strength training releases certain endorphins such as Seratonin and Dopamine which can have positive mood-boosting effects on the brain. Strength training also helps the body regulate the stress hormone Cortisol, helping to lower general stress levels from day to day life. Strength training can also be linked with better sleep quality, essential for optimal hormonal health and functioning, all of which play a vital role in good mental health. The increase in strength and improved body composition associated with strength training can also boost overall self-esteem and confidence... 

 

It's simple really... there is virtually no negatives when it comes to strength training for females... if you want optimal physical & mental health and literally want to reverse the effects of aging... then start strength training!

 

Author:

Jason McLeister

Strength & Conditioning Coach / Personal Trainer

FULL-BODIED FITNESS

Coleraine, Northern Ireland