Research has shown that adding strength training to your routine can help improve your longevity.
1. Improves Bone Health
Women should build and maintain their muscle mass through strength training in order to keep bones strong and control weight. Although most people avoid discussing bone health issues such as osteoporosis in their 30s, incorporating healthy lifestyle habits that strengthen bones as early as possible is a good future investment. By age 40, most people will reach their peak bone mass, and in some cases, bone mass starts to decrease as early as ten years following menopause. A study conducted in 2014 revealed that a 12 week strengthening program can help improve bone density in the lower spine and thighs and help maintain healthy bones for women with weakening bones.
2. Helps Stay Slim
Strength training is a great way to help control weight, as building muscle mass boosts your Basal Metabolic Rate (BMR) and helps you burn more calories. Moreover, your body will continue burning calories even after you stop exercising, making it easier to maintain a healthy weight and stay slim.
3. Better Cardiovascular Health
Individuals with higher abdominal fat levels are at risk of developing cardiovascular disease, because of the presence of visceral fat around vital organs. Strength training is one of the most effective ways to improve cardiovascular health as it forces the muscles to work harder, increases blood flow and oxygen levels and ultimately, helps speed up the metabolic rate and lower the amount of unhealthy fat.
4. Better Mood and Higher Energy Levels
Strength training helps boost energy levels because it creates a variety of neuromuscular and neurochemical responses that helps improve one’s mood, emotional health and physical energy level.
5. Improves Body Composition
Instead of focusing on your weight, use a tape measure to measure the circumference of your waist, hips, arms and legs. This is a great way to monitor how your body is changing for the better which focuses on healthy change instead of making it all about your weight. Remember, muscle mass weighs more than fat, so even if your weight may not change that much, your body composition will. The best news is that your clothes will start fitting better and you might even find yourself needing to buy a size smaller, because your body is becoming leaner.