the rise of strength training for women
Remember the days when the focus for women’s fitness was all about burning fat, slimming thighs, all whilst sporting an endless array of lycra?
Aerobics Oz Style was promoted as the ‘right’ kind of exercise for women.
‘Fat’ was the buzz word.
And concepts like ‘strength’ or ‘strength training’ were only associated with men and bulging biceps.
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Thankfully, we are in the midst of a huge transformation in the fitness landscape for women…
No longer are we telling women that it’s all about achieving a certain ‘look’, or focusing (and obsessing!) over the numbers you see on a scale.
Today, the emphasis for women’s health has a more empowering, and practical feel, with goals rightfully focusing around feeling strong, capable, and holistically healthy — inside and out.
Whilst once considered the domain of men, women are becoming more and more aware of how desperately important strength training is for health and wellness.
Why is Strength Training SO important?
Well, because strength training helps to:
Enhances Your Metabolic Rate: Muscle burns more calories at rest compared to fat. Strength training helps you build muscle mass, which in turn boosts your metabolic rate, aiding in more effective weight management and energy utilization.
Improves Your Posture & Balance: Strengthening the muscles of our core helps to give stability to our entire body, improving posture and reducing the risk of injuries, a significant concern as one age.
Mental Health Benefits: Often overlooked, the positive impact on mental health that comes from getting stronger is incredible. Strength training has been shown to impact mental health by reducing symptoms of anxiety and depression, boosting self-esteem, and enhancing cognitive function.
But specifically for women:
Heading towards perimenopause, falling and fluctuating oestrogen levels impacts our muscle mass, bone density, and metabolic rate. Strength training plays a crucial role in helping to balance our hormones, and manage these changes.
Engaging in regular strength training can boosts the production of growth hormone and endorphins, which can help alleviate some of the mood swings and depressions associated with hormonal fluctuations in perimenopause.
Additionally, staying active and strong supports better sleep patterns and increases insulin sensitivity, which is vital as the body's response to insulin can change during perimenopause.
All of these benefits work together to not only maintain a healthier body composition as we age but also enhance our overall well-being, making strength training an invaluable part of managing perimenopause effectively.
Strength Training isn’t just lifting weights inside a gym.
It actually includes any exercise that improves
strength, endurance, and muscle tone.
And guess what?
Pilates is a fantastic form of strength training!
Our classes involve a combination of body weight work, as well as progressively loaded exercises to consistently challenge and progress your strength and abilities.
How To Get Started With Strength Training - Practical Tips:
Start Slowly: If you’re new to strength training, begin with low-impact options and build a foundation of strength and flexibility
Consistency is Key: Aim for at least two to three sessions per week to see significant improvements in strength and overall health.
Mix It Up: Keep your routine interesting by incorporating various types of classes. This not only keeps you engaged but also challenges different muscle groups.
Focus on Nutrition: Support your routine with a balanced diet rich in protein, healthy fats, and carbohydrates. Nutrient-dense foods like lean meats, whole grains, and fresh vegetables will fuel your workouts and recovery. Our Clinical Nutritionist Rachel Kane can help you out with this - visit her page here.
Listen to Your Body: Rest when needed and adjust your workouts according to how you feel. Overtraining can lead to burnout and injuries!
This evolution in women's fitness is more than just a change in routines; it's about transforming our relationship with exercise and our bodies.
By focusing on strength and well-being, we cultivate a healthier, more sustainable approach to fitness.
Here's to feeling empowered, strong, and connected in every aspect of our lives!