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Benefits of Strength Training

Updated: Apr 21, 2023

Strength training is often associated with bulky muscles and intense weightlifting, making many women shy away from it. But what if I told you that strength training can bring you some surprising benefits you never even considered? Here are a few reasons why women should give strength training a try:


Confidence boost: Strength training is more than just a physical exercise. It can also have a significant impact on your mental and emotional well-being. Lifting weights can make you feel powerful and accomplished, boosting your confidence in yourself and your abilities.


Coach Cassandra lifting weights


When you start strength training, you may feel intimidated or unsure of yourself, especially if you're new to the gym or lifting weights. But as you progress and see improvements in your strength and muscle mass, you'll start to feel more confident and empowered. The sense of accomplishment that comes with hitting a new personal best or completing a challenging workout can be incredibly motivating and make you feel like a total badass!



Better metabolism: One of the most significant benefits of having more muscle mass is that it increases your resting metabolic rate (RMR). RMR is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulating blood, and regulating body temperature. The more muscle mass you have, the higher your RMR, which means your body will burn more calories even when you're not exercising.


Coach Cassandra assisting a client with a plank

Studies have shown that for every pound of muscle you gain, your RMR can increase by up to 50 calories per day. This may not seem like much, but over time, it can add up to a significant calorie burn. For example, if you gain five pounds of muscle, you could burn an extra 250 calories per day, or 1,750 calories per week, without doing anything extra.


Stronger bones: As we age, our bone density decreases, making us more prone to fractures and breaks. Strength training can help prevent bone loss and improve bone density, making you stronger and less prone to injury. By placing stress on your bones, strength training can stimulate bone growth and increase bone density, making them stronger and less likely to break.

Coach Cassandra assisting a client with a chest press

Reduced risk of chronic diseases: Strength training can help reduce the risk of chronic diseases such as diabetes, heart disease, and arthritis. Studies have shown that strength training can improve insulin sensitivity and glucose metabolism, which are key factors in preventing and managing type 2 diabetes. It can also lower blood pressure and cholesterol levels, which reduces the risk of heart disease.


Improved posture: When it comes to good posture, it's all about keeping your spine in its natural curves, with your shoulders back and down and your head aligned with your spine. But if you're like most people, you may find it challenging to maintain this posture throughout the day, especially if you spend a lot of time sitting at a desk or looking down at your phone. That's where strength training comes in. By lifting weights, you're not only building stronger muscles but also improving your posture and reducing pain.


So, the next time you're struggling to maintain good posture, try incorporating some strength training into your routine. Not only will it help you build stronger muscles, but it will also improve your posture and reduce pain in the long run. And who knows, you may even notice some extra confidence and swagger as you strut your stuff with your newfound good posture!

Coach Cassandra doing a V-Sit

Stress relief: Stress and anxiety are prevalent in today's fast-paced world, and finding ways to manage them is essential for our overall well-being. Exercise is a well-known stress reliever, and strength training is no exception. In fact, it can be an effective tool for managing stress and improving mood.


When you engage in strength training, your body releases endorphins, which are natural chemicals that can help alleviate pain and boost your mood. These endorphins act as natural painkillers, reducing feelings of discomfort or soreness associated with exercise, and can help create a sense of euphoria or "runner's high."

Furthermore, strength training can also help improve sleep quality, which is crucial for managing stress and anxiety. Studies have shown that regular exercise can help regulate sleep patterns, leading to better sleep quality and duration. A good night's sleep can leave you feeling more refreshed, alert, and better equipped to handle stressful situations.


So there you have it! Strength training isn't just for bodybuilders and powerlifters - it can benefit women of all ages and fitness levels. Give it a try and see how it can transform your body and your life.


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