Benefits Of Training Muscle Strength For Women
For a woman, having an ideal body shape is one of the ways that can be done in improving appearance and self-confidence.
One of the exercises that can be done by women to get a slim body is to train muscle strength.
However, there is a myth that women who do weight training will make their bodies muscular like men.
Hormonally, women do not produce enough testosterone to build muscles as big as men naturally.
Muscle building moves in women are a series of physical exercises aimed at increasing muscle mass, strength, while helping to burn fat and form a more toned and proportional body.
Female Body Parts to Train
When you do muscle strength training exercises, make sure you don’t just focus on one particular body part.
Exercise will produce maximum results when you use all parts of the body’s muscles.
You can try to do combination movements that involve all body muscles so that all muscles can move together.
The purpose of doing this combination movement is actually to activate the muscles and the process of making energy that comes from body fat.
So, not only cardio exercise can burn fat that accumulates in the body, but muscle strength training as well.
Benefits of Weight Training for Women:
Increases muscle strength:
Weight training helps build and strengthen muscles, which is important for maintaining posture, increasing energy, and preventing injuries.
Increases bone density:
Weight training helps reduce the risk of osteoporosis and fractures, especially after menopause, as it helps bones become stronger and denser.
Boosts metabolism:
Muscle is more active in burning calories than fat, so weight training can help boost metabolism and make it easier to maintain weight.
Improves heart health:
Weight training can help lower blood pressure and cholesterol levels, and improve overall heart health.
Improves sleep quality:
Weight training can help regulate natural sleep rhythms and improve sleep quality.
Improves mood and energy:
Weight training can release endorphins, which have a positive effect on mood and energy.
To increase muscle mass, strength exercises such as weight lifting, push ups, squats and pull ups are highly recommended for women.
Types of Exercise to Increase Muscle Strength
These exercises help increase muscle strength and promote muscle growth. In addition, cardio exercises such as running, swimming or aerobic exercise can also help boost metabolism and burn fat, which is also important for building muscle mass.
Here are some effective exercises to increase muscle mass in women:
Weight Training:
A. Squats: This exercise works the thighs, hips and core muscles.
Squats are one of the simplest, yet highly effective physical exercises for health.
This exercise has various benefits for body fitness, especially for women.
Squats can be a great choice of exercise if you want to shape your buttocks, improve pelvic muscle strength.
1. Shapes and tightens the buttocks
Many women want a firm bum. Well, one way to get a beautiful butt shape is by regularly doing squats.
Squats directly work the quadriceps, psoas and iliopsoas muscles.
In addition, this movement affects the gluteus maximus, medius and minimus muscles which are the main muscles in the buttocks.
Consistent squat training makes the buttock muscles stronger and more developed, giving volume to this area.
By exercising these muscles regularly, women can achieve a firmer and shapelier butt.
2. Improves pelvic muscle strength
Daily squats can exercise a woman’s pelvic floor muscles that support the reproductive organs and urinary tract.
By regularly doing squats, women can reduce the risk of urinary incontinence, which is urine leakage that often occurs due to weakening pelvic muscles.
In addition, regular squats before pregnancy can help speed up the recovery of pelvic muscles that may be weakened by pregnancy and childbirth.
This exercise supports the rehabilitation process and helps restore pelvic strength.
3. Improves sexual satisfaction
Squats improve blood circulation throughout the body, including the pelvic area.
Optimal blood circulation can increase sexual arousal and sensitivity.
In addition, regular squats will train the flexibility of the pelvic floor muscles so that women will have better control during sexual activity.
Squats also help strengthen overall body fitness which makes women feel more energised and less tired.
These three effects of squats have the benefit of improving sexual experience and satisfaction in women.
To get the maximum benefits of exercise, incorporate squats regularly into your workout routine. Start with 2 – 3 sets of 10 – 15 reps, and gradually increase according to ability.
B. Deadlift: This exercise engages many large muscle groups, including the back, thighs and core, which helps build overall muscle mass.
The deadlift is one of the most popular forms of weightlifting exercise for both men and women.
Simply lifting heavy weights from the floor to the waist in a straight position, this exercise can provide many health benefits for the body.
Deadlifts can be performed by women of varying ability levels, from beginners to advanced athletes.
It is important to start with a weight that is within ability and gradually increase the weight as strength improves.
Deadlifts work a variety of muscle groups, including the gluteus (buttocks), hamstring (back of the thigh), quadriceps (front of the thigh), and core muscles (abdomen, hips, back).
This exercise can help women build lower body strength and improve endurance.
Notes:
Make sure to perform deadlifts with proper technique to avoid injury.
It is advisable to consult a trainer or fitness professional for proper guidance that suits individual needs.
Apart from deadlifts, there are many other weightlifting exercises that women can do to improve body strength and health, such as squats, lunges, and other deadlift variations.
C. Push-ups: This exercise works the chest, shoulder and arm muscles.
Push ups for women is one of the exercises that can provide many benefits for health and fitness.
You should also know that doing push ups correctly can help women build muscle strength, shape posture, and even reduce the risk of injury.
For a woman, you need to include push-ups as one of your fitness routines.
Push-ups have good benefits for women, including:
1. Lose weight
Push-ups are necessary for weight loss. To succeed, you can do it regularly.
However, what you need to know is that push-ups do not make you fat-free as fast as cardio exercises.
Doing push-ups can burn 5.45 calories every minute for an average 68kg person.
Apart from doing push-ups, you should also follow a healthy and balanced diet.
2. Strengthens the upper body
Compared to men, women have less muscle mass and upper body strength.
For women, push-ups can strengthen the forearms and biceps.
The triceps will also become firmer on the back of their arms.
In addition, the breast area becomes firm and strengthens the chest muscles.
3. Trains balance
In a study said that women who regularly do push-ups will have balance and stability.
In addition, the abdominal muscles will become tight when doing push-ups.
D. Pull-ups: This exercise works the muscles of the back, arms and shoulders.
Pull ups are a type of exercise used to measure and train upper body strength. Routinely doing pull ups also has many good benefits for the body.
To do pull ups, you need enough energy to pull or lift your whole body up.
Thus, the muscles in the shoulders and arms will experience stretching so that it provides many benefits if done consistently.
Various Benefits of Pull Ups
The following are some of the benefits of pull ups that you can get if done regularly:
1. Strengthens back, arm, and shoulder muscles
Just like the back up movement, one of the benefits of pull ups is to strengthen the muscles of the back, arms, and shoulders. Pull ups should be done regularly if you want to increase strength in these areas.
2. Trains hand grip strength
Pull ups can also improve your grip strength. If you like to do weightlifting, rock climbing, golf or tennis, this type of exercise will come in handy.
3. Improves physical health
Pull ups are also beneficial for improving overall physical health and fitness. A study revealed that regularly performing strength exercises, such as pull ups, can reduce belly fat, support bone health, reduce back pain, and improve heart health.
4. Maintain ideal body weight
Strength training, such as pull ups, can also help you lose excess weight. Although they don’t burn a lot of calories, they can boost metabolism and prolong the calorie-burning process, even after the workout is over.
To get the maximum results and benefits of pull ups, you need to do this exercise with the right movements and regularly, which is 2 days a week. In addition, balance it with the consumption of balanced nutritious food and adequate rest.
E. Dumbbell Rows: This exercise works the muscles of the back, arms and shoulders.
Dumbbell row is one of the most effective exercises for back muscles.
This exercise involves several muscles in one movement so it falls into the compound back exercise category.
This exercise also not only targets the back muscles, but also several other muscles such as the arms, shoulders, and core muscles.
Actually, this exercise has many types or variations of movements, but from these variations all have the same benefits, namely to train the back or back muscles of your body.
This exercise uses a dumbbell, which is a sports equipment shaped like a barbell but smaller in size, only suitable for lifting weights with one hand.
To get maximum results, you must perform this movement correctly.
When starting out, you should have the right set and need equipment such as a 45-degree bench that will make it easier to adjust your body position.
F. Lunges: This exercise works the thigh and pelvic muscles.
Having strong lower body muscles can support daily activities, from standing, walking, or lifting weights.
One of the movements that can be done to train and strengthen the lower body is lunges.
Although it seems simple and easy to do, lunges must be done correctly so that you get the maximum benefits.
Not only does it train and strengthen lower body muscles, such as the thighs and calves, lunges can even help maintain balance and increase height.
For beginners, start with 1-2 sets, performed 2 times a week. Once you get used to it, you can increase the intensity to 3 sets each time.
You can also add variations such as sideways lunges, curtsy lunges, or use a barbell to increase the intensity of the movement.
2. Other Exercise:
Walking or Running: This cardio exercise helps boost metabolism and fat burning, which supports muscle growth.
Walking and running are excellent sports for women, offering a range of physical and mental health benefits.
In women, walking can improve mood, lower blood pressure, and reduce the risk of dangerous diseases such as heart disease and stroke.
The duration of the walking exercise does not need to be too long either. Just 15 minutes a day can provide many health benefits.
Running helps you lose weight, maintain a healthy heart, increase bone and muscle strength, and improve mental health and mood.
It can also improve sleep quality and even help in preventing premature ageing.
By doing running regularly and properly, women can enjoy a variety of physical and mental benefits that can improve their quality of life.
Aerobics or Zumba: These exercises help improve strength and endurance, and burn calories.
Zumba gymnastics is one of the most popular sports that combines a combination of salsa dance and aerobic movements.
The fast rhythm of movement is not only fun, but also provides many health benefits.
The movements in zumba exercises usually involve all limbs, from the head, shoulders, arms, hips, to the feet.
Zumba offers a variety of benefits for women’s physical and mental health, including helping to lose and maintain weight, improving body coordination, reducing stress, and improving mood.
Yoga: This exercise helps improve flexibility, strength and balance.
Yoga is one of the healthiest activities for all ages.
In fact, the benefits of yoga can be felt both physically and mentally, such as maintaining heart and lung health, overcoming stress, depression, and anxiety disorders.
Yoga itself is a body and mind exercise that relies on body flexibility, balance, focus, and breathing techniques.
It is no wonder that yoga can provide a number of benefits for overall health.
The benefits of yoga for weight loss are often the motivation for women who choose this sport.
Yoga can help you lose weight, as long as it is done consistently and balanced with a healthy lifestyle.
Yoga keeps the body slim by burning calories, boosting metabolism, and building muscle naturally.
Swimming: This exercise works the whole body, including the muscles.
Swimming is a type of cardio exercise, which can burn quite a lot of calories.
As a result, it is suitable for those who want to lose weight or want to maintain their weight.
But not only that, swimming regularly can also provide a number of other benefits. Both for your physical and mental health.
If done for 1 hour, swimming can burn around 500 – 650 calories.
It also helps to shrink the stomach, calves, and reduce fatty tissue in the abdomen.
Another benefit of swimming is the building of muscle mass. This is because swimming involves almost all parts of the body and requires the muscles to fight against water pressure.
This is why swimming can help increase flexibility and muscle mass growth in the body.
Additional Tips:
Strength training is unlikely to be effective if it is not coupled with a healthier lifestyle.
If you have been diligently doing exercises regularly, but there is no change in your body as a result.
It may be due to an unhealthy lifestyle such as poor sleep quality and excessive carbohydrate intake.
Having a good quality of sleep is the key to maximising the post-workout muscle recovery process.
To help you maximise your workout results, Crazy Bulk has an excellent product that is suitable for women to consume.
Clenbutrol is one of the best products that will help you power during your workout and will trigger your metabolism to burn more fat.
Taking Anvarol daily will give you the strength and power needed to get through your Workout sessions to the fullest.
Take Win-Max daily to keep your energy levels and strength up during the cutting phase.
The combination of these three supplements will give you lean muscle results that will make you slimmer.
