Most of us have heard tales of mothers lifting cars off of their trapped children. While there are several documented instances of this occurring, such superhuman feats of strength are usually caused by two major factors: fear and adrenaline.
But for all those moments when a loved one is not in mortal peril, there are still a long list of advantages for women to maintain a strong physical constitution. For females – from pre-teen girls to ladies in their senior years – a simple strength training regimen can yield benefits bordering on super.
Easier Than You Think
Workout methods can, unfortunately, be just as trendy as fashion and diets. Some tend to focus on whatever physical attributes are “in” and often ignore the bigger picture of having a more well-rounded healthy body (not a round body).
For instance, in the 1980s, aerobic regimens were all the rage. It was difficult to turn on the television without seeing a gaggle of gleaming-toothed dental poster girls, excitedly bouncing in dayglow spandex, and touting the benefits of being “lean and energetic.” But could any of them carry a heavy bag of groceries from the car to the kitchen?
Strength training, on the other hand, should be in fashion at all times and for all people. Described as any exercise meant to build one’s strength and endurance through repeated or extended muscle resistance, strength training’s added bonus is that it can be done nearly anywhere and without the costly burden of a gym membership.
The resistance necessary in strength training can be found in a number of ways. Lifting free weights, using weight machines, or pulling on resistance bands are probably the first things people think of. But resistance can also be found through one’s own body weight and the pull of our good friend Earth’s gravity. These two forces working in tandem, or rather in opposition to one another, make plyometric and isometric exercises efficient and simple ways to build up and maintain one’s strength.
Plyometrics utilize short bursts of high force exercise in order to increase the power of your muscles. Plyometric exercises include things like jumping and lunging in a variety of ways.
Isometric exercises, on the other hand, could be seen as the flip side of that coin. Whereas plyometrics are movement-oriented, isometrics involve little to no movement at all. Strength and endurance are built by holding a weight – be it a dumbbell or your own body – in a static, contracted pose for a set length of time. Isometrics include but are far from limited to exercises like planking, wall squats, and dead hangs. Whether plyometrics or isometrics are your speed, most can be done with minimal space and minimal time.
If you’re new to strength training, some experts will recommend starting your regimen with simple plyometrics or isometrics before moving on to weightlifting. Start with one to three sets of eight to 15 reps of the exercise you choose, focusing on proper technique. The American College of Sports Medicine also states that women should shoot for two strength training sessions per week, lasting 15 to 30 minutes each. The rest of your exercise schedule should be filled out with vigorous aerobic exercise.
Stronger Moms
With a nod to the car-lifting moms mentioned before, the childbearing years can be made much healthier and less risky for women willing to include regular strength training in their weekly workouts.
A stronger body will help an expectant mother prepare her body for the stresses of labor and delivery while also keeping her body healthier as she brings her child to term. Even the chances of requiring a cesarean birth can be lessened by consistent strength training.
Pregnancy complications such as gestational diabetes and postpartum depression have also been found to be reduced, as has a serious complication known as preeclampsia. Signified by high blood pressure, excess protein in the urine, decreased levels of platelets in the blood, severe headaches, changes in visions, shortness of breath, and nausea, preeclampsia can lead to possibly fatal conditions for the mother and baby if left untreated.
Of course, it is always wise to check with your doctor before starting or continuing a strength training regimen if you are expecting or plan on getting pregnant.
To Middle Age and Beyond
Whether a woman has had one child, 20, or none at all, the benefits of strength training do not cease as one’s childbearing years do. In fact, the need for building and maintaining one’s muscle mass increases as we age, particularly after the age of 40.
Once we pass our 30s, we tend to lose muscle mass quicker than we do when we are younger, at a rate of three to five percent per decade, with some studies showing up to an eight percent loss. This rate only increases as we enter our 60s. The answer to this problem is simple, as stated by the Mayo Clinic’s Dr. Nathan K. LeBrasseur: “Without question, exercise is the most powerful intervention to address muscle loss, whether it occurs in the context of advancing age or debilitating chronic or acute diseases.”
As women lose bone density at a faster rate than men as they age, they are at a higher risk for osteoporosis and bone fractures. Strength training can slow that bone loss, preventing osteoporosis. It also lowers the risk for certain cancers and has even been shown to reduce the rate of cognitive decline, including the onset of Alzheimer’s disease.
Stronger muscles also improve joint function, increase one’s range of motion, improve balance and, subsequently, reduce the risk of falls and further injury.
Good for All Ages
While strength training can prevent disease and bone loss, improve agility, and reduce the risks of childbirth, it can even bear benefits starting with girls in their pre-teen years and can continue to do so throughout their lives.
Improved physical strength has been shown in studies to correlate with a girl’s developing self-esteem and self-worth, building their confidence. These effects are not limited to girls and teenagers, of course. Women of all ages can feel the emotional and psychological benefits of having a stronger body.
Muscle is also a more efficient burner of calories than fat, so increased muscle mass will help a girl or woman lose unneeded weight more efficiently. Metabolic function improves as well, reducing the risk of diabetes and heart disease.
A Better You
As stated before, one of the great advantages of a lot of strength training exercises is that they can be performed at one’s home, with little space, with little to no equipment. The added advantage of not having to go to a gym is you won’t feel intimidated by other people.
It can be disheartening at times to use a machine at the gym after someone else of similar age and size, only to have to lower the weight at the station for your own use. While the camaraderie and encouragement one can gain from companionship at the gym can be an uplifting thing at times, at the end of the day, your progress in your strength training journey is yours and yours alone. The only comparison you should be making is that of your new you to your old you. Your goal is not to be stronger than the other people around you, just stronger and healthier than you used to be.
From weight loss and disease prevention to self-esteem building, healthier childbirths, and stronger senior living, consistent strength training can create something wonderful. While you may not be lifting cars on a daily basis, the positive effects of strength training are powerful enough to transform you into a far healthier, far better version of yourself – even a Superyou.
