Strength training has long been associated with building muscle and improving physical appearance. However, recent studies have shown that the benefits of weight training go beyond aesthetics, particularly for women. In fact, lifting weights could potentially extend your lifespan.
Research indicates that women who engage in strength training two to three times a week have a significantly lower risk of death from all causes, including cardiovascular disease, compared to those who don’t lift weights. This highlights the importance of incorporating muscle-strengthening activities into your regular exercise routine.
But how much should you lift? While the specifics can vary based on individual health and fitness levels, the general recommendation for adults is to engage in muscle-strengthening activities at least two days per week. Recent findings suggest that even with less frequent exercise sessions, women can still experience substantial benefits.
Interestingly, studies suggest that women may benefit more from less exercise compared to men. For example, women can achieve similar survival benefits with just 140 minutes per week of moderate-to-vigorous physical activity, while men may need around 300 minutes per week.
Beyond longevity, strength training for women offers holistic benefits such as joint protection, improved metabolic health, and enhanced mental well-being. Whether you’re new to weight lifting or a seasoned pro, incorporating some form of resistance training into your weekly routine can have a positive impact on your overall health and quality of life.
So, whether you’re lifting weights at the gym, doing bodyweight exercises at home, or following online tutorials, remember that consistency is key. Start lifting, start living longer, and enjoy the many benefits that strength training has to offer.