If you’ve ever walked through the weights section of a gym before as a woman, you might remember feeling a little out of place, because most of the people utilizing that area are ripped, grunting men. Even if no one said anything to you, you may have just felt like you didn’t belong there. Girl, that couldn’t be farther from the truth!

Strength training for women has so many benefits! Whether you want to try Prevail powerlifting or you would feel more comfortable strength training through virtual fitness coaching, you’re a strong woman who’s ready to pump some iron. Here are five benefits of strength training for women. 

1. Strength training for women helps ward off obesity.

Body shaming totally aside, obesity can cause a lot of health issues. These include complications such as high blood pressure, type two diabetes, stroke, and coronary heart disease to name a few. Women seem to have a much harder time with fat loss than men, but strength training could be a great solution. According to a recent article in the New York Times, “people who regularly do muscle-strengthening exercises are about 20 to 30 percent less likely to become obese over time than people who do not.”

If you’re currently struggling with weight, no problem! Strength training is a great way to get started on your fitness journey. According to a study by Wayne Westcott, Ph.D., “the average woman who strength-trains two to three times a week for two months will gain nearly two pounds of muscle and will lose three and a half pounds of fat.” You may not see a huge movement on the scale using strength training, but if you’re committed to your Prevail powerlifting or other types of strength training, you’ll be gaining muscle and shredding fat. 

2. Strength training for women can alleviate back and knee pain.

You might be thinking about how sore you’re going to be after trying virtual fitness coaching for strength training, but in actuality, strength training can have very positive effects on pain levels in areas such as your back and knees. Strength training fixes posture by strengthening those areas. Strong glutes and quads means less strain in your knees and lower back. Ultimately, you should experience less pain in those areas. Strength training also prevents future pain and discomfort by reducing the likelihood of injury due to greater joint stability. 

3. Strength training for women makes you stronger.

Obviously, strength training makes you stronger, but how that strength translates to your everyday life is what makes it really exciting. You might notice that you’re up for more physical challenges, like you want to walk to the store to pick up dinner, instead of driving. You’ll notice that other aspects of your fitness are easier. For example, you might be able to jog further, jog faster or feel less winded after a particularly difficult cardio class. You may also find that you have more energy for the daily joys of life, like keeping up with your energetic kids!

Woman lifting weights

4. Strength training for women improves mental health.

When you exercise, your body produces endorphins, dopamine, norepinephrine and serotonin. All of these are neurotransmitters that are linked to boosting mood. Strength training puts these neurotransmitters into your system, helping you ward off depression and anxiety, making it great for your body and mind and sense of accomplishment. 

5. Strength training for women builds confidence.

By building up your strength through Prevail powerlifting, you’ll be amazed by what you can do. You’ll be able to handle heavier weights probably more quickly than you even thought. Strength training makes you feel powerful and successful, even on particularly difficult workout days. Strength training means that you’re showing up for yourself and that you can rise to challenges. If that’s not a confidence booster, what is? 
It’s recommended that you do at least two days of resistance training a week to see results. You can do strength training more days as long as you rest a day or two after heavily working a muscle group. For a full workout routine and to learn what weight is best for each exercise, consider starting virtual fitness coaching or joining us for Prevail powerlifting.

Woman in gym happy and confident