Which exercises are considered strength training?

Because female friends are born with weaker constitutions than male friends, it is very necessary for them to exercise regularly in daily life. However, many women are afraid that frequent training will make them become big and bulky. In fact, there are many benefits of strength training for women. The following editor will explain in detail what are the benefits of strength training for women? Let’s take a look with the editor below!

Benefits of strength training

1. Permanent fat loss

Most people who don't like to exercise, especially women, have a higher fat content than normal even if their weight is "normal". This is because they have lower lean body mass (lean body mass—total body weight minus fat mass) and higher fat content.

Each additional kilogram of muscle will burn 30 more calories per day. This means 11,000 calories or 1.5 kg of fat per year. In ten years, it will be 15 kilograms of pure fat.

Strength training burns a lot of calories - about 300-500 calories per hour, depending on how much the trainee weighs and the intensity and frequency of the exercises. At the same weight, people with a higher lean body mass content appear slimmer because fat is 20% larger than muscle. So, if you strength train, you'll burn calories during the workout and increase your basal metabolic rate—which will cause you to burn more fat even when you're resting. This is especially important if you're trying to lose fat, since the body burns most of its calories during the day while it's at rest (roughly 80% at rest and 20% during exercise).

2. Better physical appearance

Through strength training you can lose weight overall and make the right places pop out. Muscles will be firmer and skin will be tighter. You can slim your waist and lift your hips. Your upper arms and thighs will become sexy ovals instead of round.

3. A stronger and younger body

What are the main differences between older people and younger people? The old are weak and sickly while the young are strong and vigorous. Being strong means being young. A 60-year-old who exercises is stronger than a 20-year-old who doesn't exercise. People who don't exercise lose an average of 10 kg of lean body mass every decade after the age of 30. If you stick with strength training, you can maintain your ideal muscle mass even into your 80s.

It is very necessary for women to have strong bones in their daily lives. Especially for postmenopausal women, regular exercise is very necessary, which can effectively prevent you from osteoporosis. The previous article is some of the benefits of regular strength training for women compiled by the editor. I hope it can help you.