Bone Health To Balance: How Strength Training Improves Women's Health

Strength training, also known as resistance training, is a form of workout wherein you use weights, machines, bands or bodyweight to build muscle mass, strength, and endurance. According to the American Heart Association, you should do strength training at least twice a week. This form of workout involves working your muscles against resistance, which helps to improve metabolism, and enhance overall functional strength. Strength training can provide several health benefits and can be performed by people of any age or fitness level. It is also known to have benefits for women. Read on to know the health benefits of strength training for women.

Benefits Of Strength Training For Women

1. Improved Bone Density

Strength training is a powerhouse for bone health, especially for women as they face bone loss after menopause due to declining oestrogen levels. The repetitive stress from lifts such as squats, deadlifts, and overhead presses triggers osteoblasts, cells that build new bone tissue. This results in denser and more robust skeletal structure. Strength training is not just preventive workout, it actively reverses some age-related thinning. Women, who perform strength training where they increase the weights gradually, can see measurable improvements in bone mineral density. This also shows when they perform everyday tasks like carrying groceries or chasing kids.

2. Fat Loss and Metabolism

One of the most important benefits of strength training is that women shed fat while sculpting lean muscle. Muscle tissue is metabolically active, burning calories around the clock, up to 10 extra per pound daily compared to fat. This increases the basal metabolic rate, countering the slowdown that happens with age or hormonal shifts. When paired with a balanced diet, women notice tighter midsections, toned arms, and sustained energy without crash dieting. Strength training also builds a 'furnace' effect which lasts hours post-workout. Active women in their 30s, 40s, or beyond can lose stubborn visceral fat that's linked to health issues.

3. Better Heart Health

Cardiovascular benefits are seen far beyond aesthetics as strength training rivals traditional cardio for heart protection. It lowers blood pressure by improving vascular elasticity, lowers bad cholesterol buildup, and stabilises blood sugar through better insulin sensitivity, which is crucial as women face increased diabetes risks after 40. Routines that target major muscle groups can help improve circulation, reduce arterial plaque and inflammation.

4. Mental Health Benefits

The mind is also benefitted as lifting heavy triggers endorphin floods and BDNF surges, which are brain boosters for new neural pathways. Women are more prone to anxiety and depression. Strength training shows symptoms easing after just 8-12 weeks, with better focus and mood. Cognitive benefits include delayed onset of dementia, as resistance challenges sharpen memory and executive function.

5. Joint Protection

Smart strength training improves joint health by bulking supporting muscles and tendons. Women suffering from osteoarthritis or rheumatoid arthritis gain stability in knees, shoulders, and hips through targeted moves like lunges and presses. This cushions impacts from running, dancing, or daily wear, slashing injury rates. It also increases your body's awareness, which helps prevent twists and falls, while improved flexibility keeps joints supple.

6. Menopause Symptom Relief

Strength training eases symptoms of menopause such as hot flashes, insomnia, and mood swings by optimising hormone balance indirectly. Muscle gains preserve metabolism against oestrogen dips. It also strengthens the pelvic floor for bladder control, combats weight gain around the middle, and improves sleep quality. Women report fewer night sweats and sustained libido.

7. Balance and Injury Prevention

Core, leg, and back exercises improve balance, posture, and agility, all of which help to reduce risks of fall; a top concern for women over 50. Planks, single-leg stands, and others, mimic real-life situations, leading to neuromuscular coordination. This prevents back pain, improves athletic performance, and supports independence.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.