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Last Updated on December 15, 2020

The Remarkable Benefits of Strength Training for Women

The Remarkable Benefits of Strength Training for Women
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Are you curious about lifting weights but not sure why you should get started?

You’re in the right place!

I’ll be revealing the mind and body benefits of lifting weights and tell you why it will literally transform your life.

Discover the secret of strength training for women, and why you should start today.

8 Benefits of Strength Training

Let’s dive right into the remarkable benefits of strength training for women:

You’ll Boost Your Social Capital

We all could use more friends! Although, many times our insecurity about our bodies and our appearances can prevent us from presenting our best selves in the world.

This lack of confidence we have about our identity can be enough to stop us from seeking new relationships both offline and online.

Lifting weights can and will positively change how you feel about yourself. You will experience a boost of self-confidence in many areas of your life such as your in career, in your personal relationships, and especially the relationship you have with yourself.

Confident people are linked with higher incomes, more friends, and–if you’re single–with having more desirable characteristics as a potential mate.

Increased self-confidence creates more opportunities to strengthen current relationships and attract additional relationships because you were assertive enough to seek them out.

New friends and contacts lead to richer life experiences and expanded opportunities in all areas of your life.

Weight training helps you put yourself out there more often and gives you the self-confidence to believe that people will value what you have to offer.

You’ll Love the Way You Look

If you’ve ever seen the before and after images on your Instagram or Facebook feed, then you know fitness inspiration pictures are all the rage these days.

The most interesting before and after photos are the ones where women weigh the same in both pictures but look totally different. Not only are they leaner, trimmer, and more toned but their weight hasn’t changed!

How is this possible?

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I have two words for you: lifting weights. It’s unfortunate that the #1 go-to method for women who want to lose weight is to do cardio in excess, especially when the scale has stopped moving and they have stopped seeing results.

Cardio and a proper diet will definitely help you to lose weight, but without a lifting routine you will lose muscle mass at the same time. This is why when most people stray off of stricter diets the weight just comes straight back.

Your baseline metabolism is determined by the amount of muscle you have.

When you have less muscle, due to repeated dieting and cardio, then your body cannot handle the extra calories consumed when you get off the diet. This results in fat storage and weight gain and a serious bust to your self esteem.

If you added strength training into your routine, you wouldn’t encounter the same problem because you’ve increased your overall metabolism through building muscle while simultaneously lowering your bodyfat. Not only will you have more muscle than when you first started, but you’ll notice when looking in the mirror that you also have more tone, shape, and firmness overall.

Strength training is the reason why women look leaner after their transformations but still weigh the same. A leaner, stronger body is the end result of lifting weights regularly.

You Can Focus on Becoming More

When it comes to being healthy we’re obsessed with the number on the scale and it dictates how we feel the rest of the day.

We become very conscious about our eating and picky about what we eat. We start classifying our foods as ‘bad’ versus ‘good’ which starts an unhealthy relationship with food. On top of this, the media conditions us that we must look a certain way and meet specific cultural body standards.

With weight training we ignore the scale.

Instead we focus on how much we can lift today, the number on the weights (rather than the scale) and set our sights on lifting more than we did last week.

Unknowingly we start becoming role models for women at the gym and other women in our lives by focusing on what really matters in our fitness journey: our health and our strength, not the number on the scale.

You’ll Experience Self-Love!

Lifting weights will positively change your identity of who you are in many ways.

When you didn’t see the scale change as fast as you would you like, you may have embraced the idea that you have a slow metabolism.

Perhaps you are the person who had every legitimate excuse under the sun on why you didn’t exercise today–with lack of time being the primary excuse. You felt that other people who are in shape just have more willpower than you do and possibly just blessed with good genetics.

But when you start lifting weights, how you describe who you are will start to shift.

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You become the person who says “I am someone who takes care of myself and I make sure to get my workouts in.” The idea that you should exercise everyday becomes I must exercise everyday.

You start identifying and implementing healthier habits such as eating more vegetables, getting 8 hours of sleep, and monitoring your stress levels.

You start walking down the street with a more confident posture. You feel more in control and carry yourself with more competence in every situation.

Ultimately, strength training will cause you to start holding yourself to higher standards. It will raise the bar in all areas of your life so that you become a better version of yourself.

You’ll Challenge Your Self-Imposed Limitations

One of the most gratifying outcomes from lifting weights is seeing how strong and capable you are. You may have not have tested yourself, or even thought it was possible to lift that much weight, but you are capable of so much more than you give yourself credit for.

When you are strength training the challenge is between you and yourself.

How much effort did you bring to the gym floor last week, and how much are going to bring to the floor today?

Progress becomes very clear with strength training. It’s either a “yes” or a “no” on whether you lifted more this week than you did last week and whether you brought 100% of your effort.

You become surprised and pleased by how much you can lift when it’s something you really want.

We all need to get out of our way and break the self-imposed limitations we have for ourselves. You will become stronger and feel more empowered when you lift.

You’ll Build a Stronger You

Weight training builds stronger muscles and bones.

As females, we have a hormone called estrogen, which plays an important role in helping you maintain your bone density.

Starting at age 35 our bone mass starts decreasing, which leads to an increased risk of developing osteoporosis; this can go undetected until a bone fracture happens.

After menopause, bone loss starts to accelerate increasing the risk of weakened and brittle bones. During the first five to ten years of menopause women can lose up to 25 to 30% of bone density. [1]

If you’re in your early 20s to 30s, then regular weight lifting means you can help maintain your bone density after menopause.

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It’s much easier to maintain your current bone density than it is to build it once you’ve stopped producing estrogen, but it’s never too late to start.

Activities that include weight-bearing exercises are important for both bone health maintenance and improvement.

Although it is important to remain active throughout your life resistance training has a greater positive effect on bone density than other types of exercise. [2].

Having strong, dense bones to get you through your golden years is important for long-term health.

Stronger bones lowers your chance of having fractures, which means that you will be able to stay out of the nursing home or assisted living centers for as long as possible when you’re retired.

You’ll Grow Old Gracefully

Not only does weight lifting build stronger bones, but it helps you to grow old gracefully and live on your terms for as long as possible.

Growing old is an inevitable part of life, but we can choose whether we allow life to take its toll on us, or whether we will grow stronger physically and mentally each year.

Interested in anti-aging?

Of course you are. Strength training is one of the many ways to achieve this.

This type of exercise can transforms you into a younger looking person. It will preserve and build muscles that help your posture so you remain upright, dominate life’s tasks, and make everyday easier for yourself.

The harder you work inside the gym, the easier your life will be outside of it.

Having healthy muscles gives you the ability to get up and down the stairs with ease. You are able to pick things up without hurting your back, and get up easily if you fall. If you need to pack up and move houses it’s not a problem because you have the strength and ability to do it.

Well-known palliative care nurse and author Bronnie Ware wrote several books analyzing the top regrets of dying patients. She concluded that “health brings a freedom very few realize, until they no longer have it.”

Lifting weights will give you the strength and ability to take care of yourself for decades to come.

When you have this freedom of health, you instantly have a better quality of life.

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You Can Have Your Cake and Eat It Too

This is by far the best benefit of strength training.

Eating is one of the many pleasures of life and judging by the waistline of Americans, most will agree. The average person unknowingly gains about 3-5 pounds every year with majority of that weight gain happening around the holidays.

As we get older, we have the tendency to become more sedentary. This is why weight gain accelerates in our middle age even though our diets haven’t changed much. Inactivity compounded by age-related muscle loss causes us to naturally put on weight.

The good news is that all of this is completely preventable.

What if you can eat more, but still stay slim?

With strength training, you can. In fact, lifting weights helps you to maintain your current lean muscle mass and build more as well.

Not only will you look better in your clothes but you’ll speed up your metabolism.This means that you will have leeway in your diet to eat a little bit more without any consequences to your waistline.

Start Lifting Today for a Better You Tomorrow

Are you pumped to start lifting weights but you’re not sure where or how to get started?

There are lots of different options out there to help you get started, but when you’re looking for a plan keep in mind three things:

1. Find a plan that works for you now, not one that would work in your ideal situation or your ideal week.

If you only have 2 days a week you can dedicate consistently to workout, then find a plan that is a 2 day strength training program and start with that. You’ll only get frustrated if you cannot follow a plan exactly as you won’t get the results you’re looking for.

2. Schedule your workouts in your calendar and respect it.

Results come from consistency not from a perfect plan. If you don’t make time to strength train, it won’t happen and you won’t see any changes.

3. Focus on your form.

This is to ensure that you engage and activate the right muscles and also stay safe and injury free.

Lifting weights is about building the mind body connection. If you don’t feel your muscles working, then it’s not working. There are many YouTube videos and websites that will help you get your form right or hire an experienced trainer, the investment is well worth it.

Are you convinced yet that lifting weights can benefit your body in more ways than one? Get started today and reap the many rewards of strength training!

Featured photo credit: Gursimrat Ganda via unsplash.com

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Reference

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Candace Rhodes

Join Candace's course 7-Day Rapid Results teaches you everything you need to get started for a weightlifting lifestyle to be toned and strong.

Muscle Building Diet: How to Eat to Lose Fat and Build Muscle How to Lose Fat and Gain Muscle to See Results Fast The Remarkable Benefits of Strength Training for Women 20 Healthy Eating Recipes Even the Pickiest People Will Love Fermented Foods for Better Digestive Health and Mental Wellness

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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