For the longest time, ladies have been worried about putting on too much muscle or, in some cases, any muscle at all. Yet despite this, they will continue to strive for the “ideal physique” of toned arm and stomach muscles as well as the round gluteal look that’s promoted in the media.
Weight training protects joint health
Due to the hormonal changes in women as they grow older, bone density can decrease which increases the risk of osteoporosis. Weight training has been shown to prevent/reduce the effects of osteoporosis. Not just because of the overall increase in bone density, but because the stronger the muscles around the joints, the less likely you are to cause any major injuries.
Muscle aids in weight loss attempts
Research shows that 1 pound of muscle burns seven to ten calories per day, while 1 pound of fat burns only two to three calories, according to the American Council on Exercise. That may not sound like a lot but that does all add up. Maybe you’ll be able to enjoy that drink on the weekend after all!
Helps with sport performance
While this seems like an obvious point to make, it's still worth mentioning. The more muscle you put on, the stronger and faster you will become. So if you play sports, an extra bit of fast twitch muscle (gained courtesy of resistance exercise) will go a long way to setting those personal bests.
Helps with overall appearance and boosts confidence and self-esteem
Most of the ladies who set foot in a gym want that overall toned look. The only way to do this is to lose fat to reveal the muscle and then add on more muscle to give the muscle a larger look that will push against the skin adding more definition. This can only be done (you guessed it) by using resistance exercises and having the goal of muscle building. You'll not only look better, you'll feel better as well.
Aids in stress relief
When we engage in exercise we release endorphins that help us reduce stress, feel better overall and improve our quality of sleep. Weight training puts a heavy strain on the muscles and can produce more endorphins in a faster period of time than cardio exercise. That being the case, it's probably in your best interest to lift a little heavier to add a little muscle.
Reduces the risk of cardiovascular disease and diabetes
Having an extra pound or two of muscle has been shown to reduce blood pressure. This is down to the fact that, like all tissues, muscle needs a blood supply and as such the heart has a reason to increase its resting blood flow. The extra muscle also helps process fat more efficiently relieving the heart of any visceral fat build up.