Strength Training for Women

🙋‍♀️Strength Training for Women 💪
Strength training simply means any exercise that builds strength.  It includes resistance training, body weight exercises or lifting weights.  

• Pilates
• Yoga
• Bodyweight exercises (squats, plank, press up)
•  Lifting Weights (dumbbells, kettlebells or barbells)🏋️‍♀️
•  Resistance bands
•  Machines (those you’d find in a gym)

🤷‍♀️Why Strength train?

• Increased Muscle Mass.  Enhances metabolism in turn helps with weight management
• Bone Heath.  Crucial for maintaining bone density & reducing the risk of osteoporosis, especially important for Menopausal women
• Hormonal Balance.   Exercise generally helps manage symptoms of menopause.
• Functional Strength - aids with everyday tasks & can help reduce injuries.
• Mental Health.   Helps reduce the symptoms of depression & anxiety.   ⦿Give a sense of empowerment. 

Will I bulk up?
It is harder for women to bulk because of:
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Hormonal differences - Men naturally have more testosterone, a key hormone for muscle growth.  Women have higher levels of oestrogen which influences fat distribution and muscle tone differently.

Muscle fibres - Women, typically, have more type I muscle fibres.  These are more endurance based and less prone to hypertrophy (muscle mass) compared to men that have more type II muscles fibres.  
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In the UK, it’s recommended that you do strengthening exercises that work your main muscle groups (legs, back, core and arms) at least twice a week. This is as well your regular cardio exercises, such as dancing or brisk walking. They key is to remain consistent and aim to continue strength training regularly.