Strength training has many advantages for girls. Here are 4 ways to achieve weight.

Picture a gym ten years ago: the load room was a mostly male-dominated space, where women did a lot of the cardio. Fast forward to today and also you're more likely to see women of all ages and backgrounds confidently navigating weight equipment.

This is greater than just anecdotal. According to the information of Australian Sports CommissionNumber of ladies Participating in weightlifting (competitively or not) nearly quintupled between 2016 and 2022.

Women are discovering what research has long shown: strength training offers advantages beyond sculpting muscles.

Health advantages

OsteoporosisA disease by which bones turn out to be weak and brittle, affects more women than men. Strength training increases. Bone densityAn essential factor for Prevention of osteoporosisespecially for girls coping with menopause.

Strength training also improves. Insulin sensitivityWhich means your body becomes higher at using insulin to control blood sugar levels, reducing the chance of type 2 diabetes. Regular strength training helps to enhance. Heart health too

Mental health also increases. Strength training has been linked to symptom reduction. Depression And restlessness.

Improved confidence and body image

Unlike some types of exercise where progress can feel elusive, strength training offers clear and concrete measures of success. Every time you place more weight on the bar, you’re reminded of your ability to achieve your goals and Conquer the challenges.

This sense of accomplishment doesn't just stay within the gym – it could change how women see themselves. Oh A recent study found that girls who lifted weights recurrently often felt more empowered to make positive changes of their lives and able to face life's challenges outside of the gym.

Strength training also has the potential to have a positive effect. Body image. In a world where women are sometimes judged on appearance, gaining weight can change the main focus. to work.

Instead of worrying in regards to the number on the dimensions or fitting right into a certain dress size, women often come to understand their bodies for what they’ll do. “Am I lifting more than last month?” and “Can I carry all my groceries in one trip?” New measures of physical success might be created.

Weightlifting may also be about difficult old ideas of what women “should” be. ability Research I discovered in research with colleagues that, for many ladies, strength training becomes a robust type of insurrection against unrealistic beauty standards. As one participant told us:

I wanted something that might allow me to coach that had nothing to do with how I looked.

Society has long told women to be small, quiet and never take up space. But when a lady steps on a barbell, she's pushing back against these outdated norms. One woman in our study said:

We don't need it. […] See a selected method, or […] Afraid we will carry more weight than some men. why us

This change in mindset helps women see themselves otherwise. Instead of worrying about being objects for others to have a look at, they start to see their bodies as capable and robust. Another participant explained:

Powerlifting modified my life. He made me see myself, or my body. My body was not my value, it was the vehicle I used to be in to perform whatever I used to be doing in life.

This newfound confidence often spills over into other areas of life. As one woman said:

I really like being a powerful woman. It's like going against the grain, and it empowers me. When I’m physically strong, every little thing on this planet seems lighter.

Feeling inspired? Here's learn how to start.

1. Take things slow.

Start with body weight exercises like squats, lunges and push-ups to construct a foundation of strength. Once you're comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, comparable to deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups concurrently, making your workout more practical.

2. Prefer proper form.

Always prefer proper form when lifting heavy weights. Poor technique can result in injuries, so learning the right approach to perform each exercise is crucial. To help with this, consider working with an exercise skilled who can provide personalized guidance and be sure that you're doing the exercises accurately, at the least initially.

3. Consistency is essential.

As with any fitness regimen, consistency is essential. Two to 3 sessions per week are enough for most ladies to see advantages. And don't be afraid to take up space in the load room – keep in mind that you might have as much to do with it as anyone else.

4. Find a community.

Finally, join a community. There's nothing like being surrounded by a bunch of strong women to encourage and motivate you. Engaging with a supportive community could make your strength training journey more enjoyable and rewarding, whether it's an in-person class or an internet forum.

Is there a shortage?

Gym memberships might be expensive, especially for gyms that specialise in weightlifting. Home equipment is an option, but quality barbells and weightlifting equipment can include a hefty price tag.

Also, for girls juggling work and family responsibilities, it could be difficult to seek out time to hit the gym two to 3 times per week.

If you're apprehensive about being too “heavy,” it's too hard for him. Women Bulking up like male bodybuilders without pharmaceutical help.

The principal risks come from poor technique or attempting to lift too soon – problems that may easily be avoided with some guidance.