By Colette McShane, Founder of the HIIT Factory Gyms & creator of the Fernwood FIIT30 powered by The HIIT Factory workouts.
“Will strength training make me look bulky?” … Nope! I think that myth has been well and truly busted as more and more research and hard evidence comes out on the importance of lifting weights and building strength, especially for us women.
By Colette McShane, Founder of the HIIT Factory Gyms & creator of the Fernwood FIIT30 powered by The HIIT Factory workouts.
“Will strength training make me look bulky?”… Nope! I think that myth has been well and truly busted as more and more research and hard evidence comes out on the importance of lifting weights and building strength, especially for us women.
The best thing we can do is to get ahead with it, starting to bank up our muscle now as it declines as we age, but never fear… If you’ve not yet started lifting weights, it’s never too late. Strength training offers numerous benefits for women of all ages, and here are 6 key reasons why it’s important:
- Increase Muscle Mass & Strength: As muscle mass declines with age (and at a quicker rate with menopause, which will happen to us all), the faster we work on building our strength up, the better. Build the bank!
- Improve Bone Density: This one is HUGE. It’s often something we don’t think about until we are older, but as above, we need to get ahead and protect our bones and joints. Strength training is crucial for increasing bone density and reducing the risk of osteoporosis & fractures as women age. Having a fall when we are older can greatly impact our quality of life or even cut it dramatically shorter. Why wouldn’t we want to reduce that risk as much as we can? Side note, you might think that jumps, sprints & explosive work could be dangerous for bone strength, but it’s the absolute opposite … Doing a mix of both weights and plyometric training (think sprints, squat jumps, skipping, hopping, jumping lunges etc) is the best combo for bone strength.
- Improves Metabolism: Looking to lose body fat? Muscle tissue burns more calories at rest compared to fat tissues, boosting metabolism & aiding weight management.
- Improves Cardio Health: Strength training can improve my cardio? Yes! Regular strength training can help lower blood pressure, improve cholesterol & reduce the risk of heart disease. That’s a life saver right there!
- Improves Posture & Balance: Over the years, I’ve met women in their mid 20’s with bad posture due to sitting all day at a desk for work. Strengthening your muscles will help both posture & balance. It’s important to get this right as we are younger as it will help us move better & prevent injuries as we age.
- Empowers Women: Being fit & strong builds confidence & empowerment. When we become strong physically, this can translate to increased confidence in other areas of life.
So, go for it and build strength specific training & classes into your workout week. My top tip would be to start lifting heavier and for a smaller number of reps.
Want some support in getting started? Try a FIIT30 session, the new home of strength training for women. Click here to learn more.
This article is from our October Pulse Magazine. You can find physical copies in our Fernwood Clubs or read the digital version here.