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By now, most of us already know that it’s not just cardio that helps you stay fit and strong! You also need strength training to build muscles, and improve your physique. But did you know that it can also enhance your bone and heart health, and help you with better sleep. Still, one wonders if it is a good idea for women to indulge in weightlifting every single day?
Akshita Arora, Advanced Coach, FITTR, tells HealthShots about this in detail.
“There has always been an unsubstantiated perception that weight training will make women look masculine and bulky. In fact, strength training or popularly known as weight training helps everyone, including women to achieve the desired fitness goals. Adding strength training everyday and using free weights, resistance bands, weightlifting, as well bodyweight exercises can have several benefits, “ she explains.
It is interesting to note that adding muscle has several benefits for a woman’s well-being, says Arora. “In fact, a lot of women have lean tissue which not only helps them look more toned, but also helps in their overall functional strength and keeps them away from lifestyle disorders. As a result, even the functional activities they perform become easier,” she adds.
Also, according to research titled ‘Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease’, it was noticed that women who added strength training to their routine faced a 30 percent reduction in the incidence of type 2 diabetes, while the risk of them developing cardiovascular diseases also declined by 17 percent. Women have a tendency to develop age-related osteoporosis and by adding strength training to the routine, one can increase muscle mass which improves bone mineral density.
“There are no adverse effects of weight training, but one should perform such exercises under guidance, and at a pace which suits your body and goal. The focus should be on performing the exercises with the right form and technique, and then weight can be managed or adjusted to make the training more challenging,” explains Arora.
Recovery is equally important, so it’s best to avoid training the same muscle group every day. As per ACE research, in case your goal is to build muscular endurance, recover for at least 24 hours between workouts. On the other hand, if hypertrophy is on your mind, rest for 24 to 72 hours.
“Also, it is recommended that one must include a warm-up before starting their training and a good night’s sleep for the muscles to rest and recover. If you have any underlying injuries, consult a doctor before starting weight training,” concludes Arora.