Benefits of Weight Lifting • Why you should start.

Strength training hasn’t always been the most popular topic among women. Weight training has long been considered something for men. Lucky for women, times change, and muscle power is no more Prohibited. In fact, understanding how to build muscle for women can help you prevent bone loss and injury as you age while improving your overall quality of life. Learn the truth about muscle growth in women. Plus, get an overview of the main benefits of strength training.

Building muscle makes you stronger inside and out.

As you begin your journey toward muscle growth, it’s important to remember that muscle builds. Very Benefits for women. Not only does it boost your metabolism, which turns your body into a more efficient fat-burning machine, but it also does wonders for your self-esteem. and reduces muscle and bone loss.. You’ll stand taller and feel more confident when you walk into the room. Check out the benefits of lifting weights below and start your journey to strength with our Unlock Your Strength program. Adidas Training App.

Mental health benefits

Many of us already know that cardio exercise – especially running – increases your endorphins, giving you a nice burst of happiness. Reducing stress and anxiety. The great news is that strength training boosts your self-esteem even more than aerobic activity.⁽¹⁾ Regular strength exercise and resistance training programs improve self-esteem for adults of all genders.⁽²⁾ Studies have also shown that resistance training can be an effective intervention for reducing depressive symptoms in adults.⁽³⁾

Increased bone density

Strength training has been shown to reduce bone loss., reducing the risk of fractures associated with osteoporosis. In fact, adults who do no resistance training can experience a 1-3% decrease in bone mineral density (BMD) every year of their life after age 30. 24 months of strength training.^(2,4)

Although regular weight training can increase bone density, which is especially important for menopausal or post-menopausal women, the muscle effects are relatively site-specific and may increase if you stop training regularly. If there are, your benefits will be lost. So take a break if you need to, but be sure to resume your strength training to avoid losing the effects of all your hard work.

Reduce the risk of type 2 diabetes.

Obesity has reached epidemic proportions in both industrialized societies and developing countries. The number of obese people worldwide has tripled since 1975.5) Obese people are seven times more likely to develop type 2 diabetes than people of a healthy weight.

The good news is that resistance training can be an effective way to reduce the risk of disease progression by improving glycemic control.⁽⁶⁾ A balanced, low-glycemic diet, combined with weightlifting, and regular cardio can lower your blood glucose and insulin levels. How it works? If your blood sugar is constantly elevated — either from your diet, lifestyle, stress, or all of them — your cells become less sensitive to the sugar’s effects, and you develop insulin resistance. This can then lead to systemic inflammation and other metabolic conditions, such as type 2 diabetes.

Insulin resistance is also associated with the accumulation of abdominal fat in adults. By regularly incorporating high-volume and high-intensity resistance training into your exercise routine, you can target belly fat while you add muscle mass.⁽⁷⁾

Will weightlifting make you bigger… or leaner?

The fact that lifting weights can cause fat loss and muscle gain can be very confusing for beginners. You may be expecting to lose weight quickly, but remember that muscle weighs more than fat. So don’t focus on the number on the scale.

How will weightlifting affect your body?

It depends a lot on you. Three main factors affect your muscle growth. One of them is genetics, which you can’t control, but things like committing to a strength training program, motivation, and nutrition for muscle growth are up to you. Here are some things to consider:

1. Are you ready to lift consistently at least 2-3 times a week for at least 12 weeks? If the answer is yes, then you can expect to start seeing changes in body composition after 3+ months of consistent, progressive lifting. If not, you probably won’t see much of an effect.
2. Are you ready to change your nutrition during your strength training program? If you are, you should make it your goal. If your goal is to gain muscle, keep reading to find out which foods accelerate growth. If you focus more on losing body fat, increasing muscle mass helps you burn more calories, but think about your intake and Moderate calorie deficit.
3. If you’re not interested in changing your diet, you’ll still get health benefits from lifting, but you have no control over the changes you see in your body. Anything is possible – you can lose fat, gain fat, gain muscle. The only thing for sure is that you probably won’t lose muscle mass while lifting weights (unless you’re on a strict calorie restriction, which is never recommended and will cause other health concerns).
4. Are you naturally inclined to gain muscle mass? Some people gain muscle more easily than others and generally look more athletic. While there is no real science to it, Body types It can help you understand your genetic predisposition.

How to change body composition through training and diet.

By adjusting your calorie intake to your training schedule, you can make noticeable changes in your body composition. do not worry; This is not rocket science. Remember: it matters what, when, and how much you eat.

Think about your goal. If your primary goal is lose fat Try to establish a mild calorie deficit, while maintaining or slightly increasing muscle mass. This will give you the calories you need for recovery, plus the benefit of slow, steady fat loss.

If your primary goal is Increase in lean muscle massConsume more calories on your training days. Keep in mind: If you add more calories even on rest days, you may gain more fat than muscle in the same period.

Why You Shouldn’t Skip Cardio

It goes without saying that cardio should be part of your training routine. Exercising outside or on a treadmill, elliptical, or stepper is great, especially if you want to burn calories. But less fat doesn’t necessarily mean stronger tissue. This is where muscle or strength training comes in.

If you’re interested in long-term weight loss success or improving your general health and fitness, the best approach is a combination of cardio exercise, strength training, And, of course, a balanced diet.

take away

Now that you understand the incredible benefits of lifting weights and getting your diet right, what’s holding you back? Whether your goal is to build muscle, change your body composition, lose weight, or improve your long-term health, enjoy the benefits of strength training by incorporating regular weightlifting into your life. Get started.

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