Skip to main content

Importance of weight training for Women

Every woman wants to feel comfortable and happy with her appearance, what is the best way to feel confident in yourself and get the body you always dreamed of –WEIGHT TRAINING
(1) A misconception in our society is widely spreading, that weight training makes a woman muscular and vascular but in reality, pumping weights will elevate your mood by secreting endorphins, Endorphins are neurotransmitters that subside pain, improve mood, fight against depression, reduce stress & anxiety.
(2) Weight training increases BMR (Basal Metabolic Rate).An increased BMR helps in fat loss and trim inches from waist, hips, and thighs. It can transform your entire body composition through EXCESS POST EXERCISE OXYGEN CONSUMPTION EFFECT (EPOC) or AFTER BURN EFFECT.
(3) After menopause, women are at a greater risk of developing osteoporosis due to the loss of calcium. Weight training increases bone density and workout can be the best defense against osteoporosis.
(4) The day to day work in daily routine life woman requires having functional strength. The best way to develop functional strength is to use unsupported compound and structural movements using free weights, these movements are easily possible in weight training. Doing unsupported compound and structural movements using free weights during weight training engages and strengthening core muscles. Additionally, doing specific core exercises helps in strengthen core muscles around the pelvis, this helps women during pregnancy.
(5) Strength training also helps them fight age related orthopedic degenerative conditions such as arthritis. Weight training not only builds stronger muscles but also builds stronger connective tissues(LIGAMENTS-joins bone to bone and TENDONS-joins muscle to bone)to improve joints stability. It strengthens the entire musculoskeletal system and prevents injuries.
(6) Weight training reduces the risk of diabetes and heart diseases, weight training increases glucose utilization in the body and improve the way to process the sugar inside the body, which may reduce the risk of having diabetes and as for as heart disease is concern, weight training lowers LDL(bad)cholesterol and increasing HDL(good)cholesterol and lowering blood pressure, when cardiovascular exercises added, these benefits are maximized.
(7) Weight training also improves posture and gives women a better aesthetic appeal. 
(8) There are two sex hormones (estrogen and testosterone) in the body, both are found in males and females in different ratios depending on gender, therefore, men are men due to the dominance of testosterone hormone and females are females due to the dominance of estrogen hormone. Testosterone is a primary anabolic muscle building hormone which is found in males in ample quantity resulting strong musculature, deep voice, and greater bone density, and in females testosterone found in negligible quantity resulting from the low level of lean muscle mass, fat gaining tendency, low bone density.

(9) Greater muscle mass is directly proportional to greater EPOC effect and greater EPOC is directly proportional to greater fat loss so we can understand why women need to take weight training seriously.
Rajesh Rathore
(Personal Trainer & Strength Coach)
Whatsapp me with your name and place
+91 9893386023


Post a Comment

Popular posts from this blog


CARDIO RESPIRATORY ENDURANCE Cardiovascular or cardio respiratory….confusion OK, I clear your doubt, Cardiovascular refers to the heart, blood and blood vessels and Cardio respiratory includes heart, lungs, blood and blood vessels. In simple words, Cardio means related to the heart, those activities which can’t complete without hearts contribution. The function of the heart is to supply blood to the working muscles (voluntary & involuntary) and vital organs of the body even at the time of rest-----Circulatory system of the body.

Respiratory means related to the lungs, those activities which can’t complete without lungs contribution. The function of the lungs is to mix oxygen into the deoxygenated blood and make it oxygenated blood-----Respiratory system of the body.

Endurance means the ability of the heart, lungs and blood vessels to deliver the adequate amount of oxygen and nutrients to the cell and working muscles during prolonged physical activity without fatigue.

Reason behind tir…



Generally, the most overlooked factor in physical fitness is Flexibility. Flexibility is not only for muscles belly (thicker middle region of muscle between origin and insertion), and their fascia while this is the cumulative contribution of tendons (attaches muscle to bone), ligaments (attaches bone to bone), joints and skin. Before understanding the subject topic we will have to take a short glimpse of the musculoskeletal system along with muscle physiology. The skeletal system provides structural support and posture to the body and muscular system provides the ability to move. I have already discussed in detail in my previous blog under “Musculoskeletal Strength” here we need to understand the physiology of muscle ( the science of stretching).

Flexibility is the ability to move muscles and joints through a maximum range of motion to use the joint to its fullest. Joint range are divided into – (1)AROM (Active range of motion) (2)PROM(Passive …


MUSCULOSKELETAL STRENGTH Musculoskeletal system which is made by joining two systems of human body
(1)Muscular System (Muscles, Tendon and Fascia)                         (a)Voluntary Muscles – Skeletal Muscles.

(b)Involuntary Muscles – Smooth Cardiac Muscles.
(2)Skeletal System (Bones, Joints, Ligaments, and Cartilage) (a)Axial Skeleton - Skull, Vertebral column, Bony Thorax. (b)Appendicular Skeleton – Upper and Lower Limbs and their girdles.
Musculoskeletal strength means how strong you are,” The ability of muscle or group of muscles to apply maximum force or effort to lift heavy load/weight one time (1 RM, Repetition Maximum) without fatigue “and this is anaerobic work. The supreme reason for doing exercise especially resistance exercise is to make our self-fit, free from diseases, attractive and for increasing our quality of life and lifespan. To many research in the world indicates and advocate the profound impact of weight training on human being (for both genders) as a…