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Benefits of Weight Lifting for Mums


“But I don’t want to look bulky” - let’s get one thing clear, lifting weights will not make you look bulky, masculine or manly. Women do not (naturally) produce enough testosterone to build excessive amounts of muscle. The women on social media that appear to have a lot of muscle mass are usually caught up within the body building world, which is a-whole-nother ball game and more often than not, are taking growth hormones and or steroids.


As women, we should be incorporating weight lifting into our fitness routines to help with not only our physical health, but also our hormonal health, longevity, mental well-being, and not to mention a huge sense of empowerment.


Once we hit 30, we lose on average 5-8% of our muscle mass per decade. During our 40’s and 50’s, when we are approaching our perimenopausal years, our estrogen levels decline, leading to a more rapid reduction in muscle mass and strength, a condition known as sarcopenia. With this loss in muscle mass many women struggle through menopause with decreased bone density, increases in body fat and a slower metabolism. By introducing a structured weight baring routine

into your week, you will be helping future you!


Physical Health Benefits

  1. Bone Health: One of the most significant benefits of weight lifting for women is its positive impact on bone density. Women are at a higher risk of developing osteoporosis as they age. Resistance training stimulates bone growth and helps maintain bone density, therefore reducing the risks of falls, fractures, and osteoporosis.

  2. Muscle Strength and Endurance: Weight lifting enhances muscle strength and endurance. Stronger muscles support daily activities, from carrying groceries to lifting children, with ease and reduced fatigue. This increased muscle strength also contributes to better posture and balance, minimizing the risk of falls and injuries.

  3. Joint Health: Contrary to the misconception that weight lifting can harm joints, whereas actually promotes joint health. Strengthening the muscles around joints provides better support and reduces the likelihood of joint pain and conditions like arthritis. Following a weightlifting program with gradual progressions in weights is key to reaping these benefits safely.

  4. Cardiovascular Health: While weight lifting is primarily an anaerobic exercise, it still offers cardiovascular benefits. Regular weight lifting can lower blood pressure, improve cholesterol levels, and enhance overall heart health.

  1. Metabolic Efficiency: Weight lifting boosts metabolic rate, both during and after workouts. Increased muscle mass elevates the resting metabolic rate, meaning the body burns more calories even at rest. This can contribute to improved body composition and overall metabolic health.

  2. Body Composition (Fat Loss): Simply put, the more muscle mass we have, the less fat mass we have. (This is why men tend to be leaner than women.) When it comes to weightlifting, not only do you burn calories during your sessions, you also continue burning calories for up to 24 hours after as your body repairs muscle tissue. Compared with cardio-style training, where you stop burning calories the moment you stop the activity.

 

Mental and Emotional Benefits

  1. Mental Health: Engaging in any form of exercise can significantly improve mental health. Overcoming physical challenges in the gym, such as increasing the weight on your barbell is a huge confidence boost and gives an overwhelming sense of accomplishment.

  2. Stress Relief: Physical exercise, including weight lifting, triggers the release of endorphins—natural mood lifters. Weight lifting can serve as a powerful stress reliever, helping to reduce anxiety and depression. Personally, I find lifting weights can be very meditative, as you have to be present and concentrate on what you are doing there and then.

  3. Body Image and Self-Esteem: Weight lifting can profoundly impact body image and self-esteem. By focusing on strength and performance rather than appearance, women can develop a healthier relationship with their bodies.


I personally fell in love with lifting weights over 10 years ago and haven’t looked back! From July 2024, I am returning to the studio I first learned how to lift weights to coach women from all over the East and I can’t wait for you to join me!

 

We are holding a free community event for any woman who is interested in learning how to lift weights safely and effectively after childbirth and beyond. I will be joined by Women’s Health Physio, Hannah Top, who will be answering all your pelvic floor-related questions before we both take you through a free class so you can see if this is for you! Join the mailing list to be first to find out when!




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