Strength training for women: 3 reasons trainer Dakota Johnson recommends it

  • Strength training has countless benefits and is important for women.
  • Celebrity trainer Luke Worthington shared three of his biggest ones with Insider.
  • Resistance exercise can be empowering, aid in fat loss, and reduce the risk of osteoporosis.

strength training Very useful For people of any age, but historically it was seen as a men’s reserve.

data indicate This is gradually changingwith more and more women trying resistance training for the mental and physical health benefits.

A personal trainer based in the UK Luke Worthington She is a strong advocate for women in powerlifting, having trained notable women including Dakota JohnsonWinnie Harlow, Jodie Comer, and Naomi Campbell.

Luke Worthington is a personal trainer based in London.

Luke Worthington is a personal trainer based in London.

Luke Worthington

A qualified sports scientist, nutritionist, and strength and conditioning specialist with over 20 years of experience in the health and fitness industry, on January 9 he launched a strength training app called 3×52. It is designed with women in mind and on a one-of-a-kind basis Philosophy “3 x 52”.

About 85% of his clients over the past 10 years have been women, Worthington told Insider, and they all responded to strength training “very quickly and found it very empowering.”

“It’s not that the heart Not worth it,” a personal trainer Anna Victoria added. “Cardio has an important place in a balanced training routine, especially when it comes to us Public HealthBut there are unique benefits to strength training that women in particular can significantly improve their outcomes and quality of life.”

A post shared by Anna Victoria (@annavictoria)

If you’re still on the fence about Add resistance to your workouts – whether it’s with a barbell, dumbbells, kettlebells, or your own body weight alone – Worthington shared some of the top reasons women turn to strength training, from reducing the risk of osteoporosis to losing fat.

1. Being strong makes everyday tasks easier

Just being stronger, Worthington said, makes life easier.

When you’re stronger, everyday tasks get easier, whether that’s carrying a bag up the stairs, picking up a baby, or moving home, both experts said.

“Going into everyday tasks, being able to do things you couldn’t do before, and feeling more empowered about it is key,” Worthington said.

Strength will also make all other activities easier, whether they are working, Tennisor ballet, and it will lower your risk of injury than anything else you might do, Worthington said.

Consistent weightlifting can help people feel strong and capable, both in the gym and beyond, Victoria said.

In addition to boosting confidence, strength training can improve mental health. May 2018 study in JAMA PsychiatryWeight lifting, for example, has been found to reduce the frequency and severity of symptoms of depression and anxiety.

2. Resistance training strengthens bones

Strength training can improve bone density and reduce injury risk Osteoporosiswhich is especially important as you age and especially for women who begin to lose weight More bones earlier of men, according to the research.

For this reason, women are four times more likely than men to develop osteoporosis and twice as likely to break a bone as they age, according to a July 2011 study in Clinical orthopedics and related research.

“When you contract and stretch a muscle while lifting weights, it puts pressure on the tendons that attach it to the bone,” Victoria said. Bones respond to this stress by increasing their strength. Increasing the load over time makes them stronger (just like muscles). This is called Wolfe’s law. “

Not only can strength training delay the onset of osteoarthritis, but it can reverse it, Worthington said, and it’s never too late to start.

He trains a 62-year-old woman who is already healing perforations in her pelvis, which he directly attributes to regular strength work. “It’s stronger than it’s ever been,” Worthington said.

3. Strength training helps to build a lean and toned physique

Concept Muscle toning in legendBut creating the look many people describe as “toned” means building some muscle and having body fat that’s low enough to see through, and strength training is essential for that.

If you’ve already built muscle, strength training can help you maintain it Fat loss By eating at a Calorie deficiency It can reveal muscle identification. If you haven’t built muscle yet, strength training – while eating enough food – is the way to do it, Worthington said.

Strength training to build muscle can also help Body compositionOr your muscle-to-fat ratio, by increasing your resting metabolic rate, which means you burn more calories at rest, which helps you lose fat. June 2015 study inQuarterly research journal of exercise and sportfound that resistance exercise boosted participants’ resting metabolic rate after exercise, compared to sedentary cardio.

If you’re in a calorie deficit to lose weight but aren’t doing any resistance training, you’ll lose both muscle and fat, which means that even though you might get leaner, you likely have what’s known as a “skinny” physique. Worthington said. He said that to maintain muscles you need to use them more frequently through strength training.

Victoria said, citing a December 2014 study in the journal obesity.

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