What are the benefits of strength training?

Many women always go to the gym to do some moderate-intensity strength training after a busy day, which not only makes their bodies healthier. It can add some fun to busy days, but many women worry that after intense exercise, too much muscle will affect their beauty. In fact, experts say there is no need to worry about these things. Not only will your muscles not be overdeveloped, there are also some other benefits. So, what are the benefits of strength training?

1. Reduce fat and increase muscle

Ten benefits of strength training for women

Strength training experts have conducted extensive strength training research on thousands of women and have not found that any woman will develop muscular development and bulge due to moderate strength training. Women who performed strength training three times a week gained an average of 1.75 pounds of muscle and lost 3.5 pounds of fat after eight weeks of exercise. Unlike men, women generally do not develop their bodies through strength training because the hormone level in women's bodies that develop muscles is only 1/10 to 1/30 of that in men.

2. Gaining muscle helps with weight loss

Ten benefits of strength training for women

As strength training brings more muscle, the body's metabolic rate in a static state will gradually increase, so you will consume more calories every day. Studies have found that for every pound of muscle gained, the body consumes 35-50 more calories per day. For example, if you gain 3 pounds of muscle, and you consume 40 kcal more per pound, you will consume 120 kcal more per day, which means you will consume about 3,600 kcal more per month, which is equivalent to losing 10-12 pounds of fat in a year.

3. Strong physique

Studies have shown that moderate-intensity strength training can increase women's muscle strength by 30-50%. The increase in strength will not only make it easier for women to complete some daily tasks (such as taking care of children or going out shopping), but also make people more energetic and full of vitality from the inside out.

4. Strengthen Bones

By the time we graduate from high school, the mineral density of our bones is set, unless we engage in regular strength training. After 6 months of strength training, the mineral density of the participants' spinal bones can be increased by 13%. Therefore, strength training is a powerful weapon for building strong bones. This plays a very important role in preventing and treating osteoporosis, a killer that endangers women's health.

5. Reduce the risk of diabetes

After 4 months of strength training, the body's utilization of glucose can be increased by 23%, which is of great significance for the prevention and treatment of diabetes.

The above article only briefly introduces a few benefits of strength training. Female friends who have read it must be relieved. Strength training not only helps build muscle, but also has more benefits for physical health than just building muscle. Long-term exercise not only improves physical health but also helps the body prevent many diseases.