When it comes to exercise for women, there’s a common misconception that lifting weights will make you bulky or look masculine. However, the truth is that weightlifting can have many benefits for women, including building lean muscle and boosting metabolism. Here’s why weightlifting is so beneficial for women and a few tips on how to get started.
What does the science say?
Research has shown that weightlifting can have a significant impact on women’s overall health and fitness. One study found that weightlifting can increase bone density, which is particularly important for women as they are at a higher risk of osteoporosis than men. Another study found that weightlifting can improve insulin sensitivity, which can help to prevent type 2 diabetes.
In addition to the health benefits, weightlifting can also help women to build lean muscle and boost metabolism. This is because muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the more calories you’ll burn throughout the day. Weightlifting can also help to increase your resting metabolic rate, which means that you’ll burn more calories even when you’re not exercising.
How do I get started?
If you’re new to weightlifting, it’s important to start slowly and gradually increase the weight as you become stronger. It’s also important to use proper form to avoid injury. Working with a personal trainer or attending a weightlifting class can be a great way to learn proper technique and get personalized guidance.
Another important aspect of weightlifting is nutrition. To build muscle and support your workouts, it’s important to eat a balanced diet that includes plenty of protein. This can come from sources such as lean meats, fish, eggs, and plant-based options like beans and tofu.
When it comes to weightlifting, many women are intimidated by the male-dominated gym culture. However, there are now many women-only gyms and classes that can provide a supportive and inclusive environment for women to lift weights.
Can weight lifting help me lose weight?
If you’re looking to lose weight and build lean muscle, incorporating weight lifting into your exercise routine can be a game-changer. And with the help of The SemaPen programme, you can take your weight loss journey to the next level. The SemaPen programme is an online weight loss program that’s backed by leading obesity experts. By combining the benefits of weight lifting with the expert guidance and support of the SemaPen team, you can achieve your weight loss goals faster and more efficiently than ever before.
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Resources:
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Daly, R. M., et al. (2014). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Braz J Phys Ther, 18(5), 372-381.
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Cauza, E., et al. (2005). The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil, 86(8), 1527-1533.
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Peterson, M. D., et al. (2011). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Res Rev, 10(3), 390-397.
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Institute of Medicine. (2010). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press.
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Exercise and Sport Sciences Reviews. (2015). Resistance Exercise and Aging: Benefits, Recommendations, and Challenges for the Future. 43(1), 45-52.
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American Council on Exercise. (2015). Women and Weightlifting: Raising the Bar on Your Fitness Level.