The benefits of women practicing weightlifting

Everyone knows that weightlifting is a way to build muscle and increase strength. Many people classify this sport as a man's sport and not suitable for women. But there are actually benefits to practicing strength training like weightlifting. Let's learn about the benefits of weightlifting for women.

Increase muscle strength

Generally women are able to increase their body's maximum strength load by 30%-50% through distance exercise. With this increase in strength, not only is it easier to do household chores, it is also easier to perform other exercises and less prone to injury.

Burn body fat

Women who train with weights 2-3 times a week for two months can lose 1.6 kg of fat and create nearly 1 kg of muscle. At the same time, the muscle acquired through exercise will continue to burn calories, 500 grams of muscle to burn 35-50 calories per day, the general aerobic exercise is unable to achieve such results. And most muscle cells will accelerate metabolism, and this process will be longer than other traditional training methods to maintain.

Hormonal stimulation

Growth hormone plays an important role in muscle growth and fat burning. High reps of weight training can exponentially increase the level of growth hormone in the body, which is released into the bloodstream.

Body shape will not be lanky

Generally speaking, the level of hormones that promote muscle growth in women is much lower than in men, so women usually do not have an unusually large body because of weight training.

Reduce osteoporosis

Through weight training, the calcium content of women's vertebrae can be increased by 13% in just six months, and with a proper diet, can well reduce the occurrence of osteoporosis caused by calcium deficiency.

Reduce muscle soreness and back pain

Strength training, such as weight lifting, not only promotes the development of skeletal muscles, but also helps to strengthen the soft tissues and joints. Weight training is effective in reducing and eliminating chronic back pain by up to 80%.

Increased confidence

Through weightlifting and other strength training, women can increase their self-confidence, improve their ability to resist external stress and have better mental health.

What to pay attention to in weightlifting exercises for women

Practice about 3 times a week

General strength training is best to do enough 2-3 groups, each group do 10-20 times ranging. And women practice weightlifting is the same, for the first contact with weightlifting and other strength exercises, 2-3 times a week, each group of exercises can make the muscle tissue more closely. And for people who have been practicing for more than 3 months, only 1 set of exercises each time although you can maintain the shape, but if you hope to have better results, it is recommended that it is best to do 3 sets.

To measure the strength

Because women's own strength is generally smaller, in the weightlifting exercise, do not show off to lift very heavy at once. According to their actual situation, start practicing from the small weight.

Warm up before lifting weights

When lifting weights, the muscles and ligaments are heavily burdened, so do not forget to warm up and relax before and after lifting weights. Before lifting weights, stretching exercises for hands and legs, as well as twisting, to do some regular warm-up. After the exercise, pay attention to the arms and legs to relax, massage kneading, etc.