Strength training for women — burn more calories, lose weight quickly

Did you know that you can burn 25 per cent more calories in a strength training session?

By: Tania Tarafdar | | Published: October 27, 2014 6:50 pm

Tags: Strength training Women weight training

Strength training can be good for cancer patients. © Shutterstock

Women often turn to cardio exercises when they need to lose weight. But the truth is, strength training has long-term results and helps you burn more calories throughout the day, even when you are not working out. This means, you are likely to lose weight more quickly and have a better and toned physique if you incorporate strength training in your fitness regimen. Also Read - 5 expert-approved exercises to fight the effects of aging

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What is strength training? Also Read - 4 strength training exercises you can do at home without dumbbells or barbells

Strength training is the term for exercising using weights, elastic bands or body’s own weight. It is the best way to increase muscular strength, size and power. It can also improve one’s flexibility and range of motion. The increased muscular endurance and strength from strength training benefits both men and women.

A huge misconception associated with strength training is that women will bulk up by lifting heavy weights. However, the fact is, strength training does not make a woman big or bulky as women lack sufficient amounts of male hormones testosterone which is responsible for muscle building and growth.

Benefits of strength training

Any type of physical activity whether cardio exercise or strength training has significant health benefits for all women. According to fitness expert Mamtaa Joshi, strength training is one of the best ways for women to improve bone density and prevent osteoporosis. It also lowers blood pressure, increases body metabolism and controls weight. It can also give you an edge over stress, heart disease and cancer. It also helps in the management of chronic conditions such as back pain, diabetes, arthritis and depression in women. Besides, strength training also reduces the risk of fracture and bone related injury.

Strength training for weight loss

You may think that cardio is the key to weight loss, but strength training can be a helpful addition to your workout if you are trying to lose weight. In fact, you will not only build stronger muscles but also burn 25 per cent extra calories during your strength training session. Mamtaa says, ‘Building lean muscles will boost your metabolism and change your body composition. During strength training, blood rushes to your muscles making them look more toned and sculpted.’

Since strength training engages specific muscle group, the best way to lose weight is to allow little or no rest between exercises. Doing the exercises at a stretch will elevate your heart rate and burn more calories. Push-ups, pull-ups, squats and crunches are high-intensity workouts that will help you lose weight.

How to choose the right weights

Mamtaa suggests choosing weight that you can lift without much difficulty and do at least 15 repetitions with it. A simple rule that can help is that higher repetitions require lighter weights and lesser repetitions require heavier weights. The best way to figure out the right weight is by experimentation. If you are struggling to do the last repetition, you are lifting the right weight. On the other hand, if you are doing all the repetitions with ease, then the weight you are carrying is too light for you.

Below is a list of exercises for women that target specific muscle group:

Chest: Bench press , chest press and push-ups
Back: Seated row machine and back extention
Shoulders: Lateral raise and front raise
Biceps: Bicep curls
Lower body: Squats, lunges and calf raises
Abdomen: Crunches and pelvic tilts

Safety tips

You should avoid doing some of the exercises without proper guidance like shoulder shrug and side bends as they may lead to injuries.
Never hold your breath while lifting weights as it can cause you to feel dizzy and light-headed.
Always lift and lower weights slowly, to avoid injury and maximise the effectiveness of the exercise.
Never twist or bend your spine excessively as it may lead to lower back problems. Also, always bend your knees slightly, to reduce stress on the lower back.

Image source: Getty Images

Published : October 27, 2014 6:50 pm

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