PELLO FITNESS
  • Home
  • About
  • Services ▼
    • Personal Training
    • Online Coaching
    • Online Workouts
  • Success Stories
  • Contact
  • Blog

Fitness News

Strength Training 101 for Women

4/9/2020

4 Comments

 
Picture

​When you hear the sentence strength training for fat loss, how do you react? It's not unusual for women to dismiss it out of hand due to the preconceptions. You might believe that you'll bulk up without losing any weight, or that lifting isn't as effective as hitting the treadmill or exercise bike, but you'd be mistaken.

​​For one thing, strength training can boost your resting metabolism by more than 5%, making your body more capable of burning calories after the fact. It's all about "excess post-exercise oxygen consumption." It's not the catchiest title, but what it refers to is how the body continues to burn calories once you've stopped exercising. According to studies, strength training is one of the best exponents because the intensity of the workout correlates with lasting after-burn effects.
 
Considering that two out of ten women don't meet the CDC's daily exercise recommendation, strength for health could be the answer.

The Benefits

Of course, there is more to anaerobic and resistance workouts than burning off last night's dinner. Not only does it provide a balance to exercises that primarily use oxygen, but it also has the following impacts on your health.

Preserves And Tones Muscles

As you get older, you're inevitably going to lose muscle mass. This is problematic because you replace it with fat, leading to weight gain. Plus, it's harder to shed the pounds when you are older, so it's a double-whammy. A strength training regime is an excellent option as it helps you to limit atrophy and put on a healthy amount of muscle. Ladies, please don't worry about looking like a bodybuilder. It won't happen because of estrogen, the hormone that makes it challenging to bulk up.

Maintains Healthy Weight

Strong women are also lean women. This is down to the fact that lifting is a fantastically efficient workout. As muscles grow, they need more energy to replace the fuel that is burned during a session. This has a knock-on effect on the body's metabolism, which increases to keep up with the demand, and you lose weight as the calories burn at a greater rate.

Limits The Effects Of Osteoporosis

Osteoporosis is a bone issue that can affect everyone, but women are more likely to be sufferers. The reason is due to hormonal changes that result in a lower bone density just before, during and after menopause, which can lead to the condition. By stressing your bones, strength training boosts the density of bones, limiting the ailment and (sometimes) stopping it altogether.

Prevents Injuries

To benefit from the above for the long-term, it's essential to prevent injuries. Strength for health is the answer as it makes your joints and muscles more robust. Therefore, they are less likely to breakdown and leave you with an injury that will stop you from exercising rigorously.

How To Get Started

Although it can seem tough from the outside, starting a strength training regime is pretty straightforward, whether at home or at the gym. Here are a few top tips to (hopefully) help you get off on the right foot.

Bodyweight Workouts 

This is a fancy term for home exercises that you probably already do, or have done in the past. The theory is to use your body weight as resistance to build muscles. So, you might decide to do push-ups or squats, depending on the target area. For an all-round workout, you should choose different body-weight exercises and repeat as many reps as possible. If you want to get some bodyweight exercise ideas, head over to our private Facebook group, Team Pello Fitness.

​Resistance Training

Resistance training is similar to a body-weight workout, but instead of your body, you use an outside resistance, like weights. The majority of this kind of training takes place in gyms with weight machines that are designed to offer the desired resistance. If you want to use one but haven't done so before, please read the instructions or speak to a personal trainer.
 
However, it's as easy to perform resistance training at home if you have the correct equipment. Free weights, such as dumbbells, barbells, and weight bells are cheap and accessible from most stores that sell sporting goods. Again, if you have never used one of these before, I would highly recommend working with a personal trainer for some time at least, until you learn how to use them correctly and gain some confidence.

I recently wrote an article on a beginner's weight lifting routine for women. Check it out HERE.

Online Training

Sometimes, it's easier to do in theory than in practice. For those who are worried about starting correctly, online coaching with an expert is an excellent way to guide you through the process. You learn the crucial tips and advice that you need without having to go to the gym. Flexibility and accessibility - what more could you want?!
4 Comments
Kim keller
4/10/2020 04:16:39 am

Good read and thankful I have found my way into the “Men’s” area of the gym. Thank you Zach for giving me the confidence to use the equipment that has been a bit intimidating. As I am closing in on 60 I am feeling good about having a strong body to keep me feeling young!

Reply
Zach link
4/10/2020 02:09:48 pm

I am really glad you trusted me, Kim!! Thank you for putting in the hard work:) Keep it up and have a great day!

Reply
John Carston link
11/11/2021 10:37:46 pm

I like how you mentioned that strength training gives provides a balance to exercises that primarily use oxygen. My cousin mentioned to me last night that she is planning to work out but doesn't have any idea how to start and asked if I have any idea what is the best option to do. Thanks to this informative article and I'll be sure to tell her that it will be much better if she consults a trusted personal trainer as they can answer all her inquiries and will provide the proper training for her.

Reply
James_342 link
3/29/2022 09:40:38 am

Thank you for sharing this is very informative post, and looking forward to the latest one.

Reply



Leave a Reply.

    Author

    Zach Pello

    Archives

    February 2024
    January 2024
    November 2023
    October 2023
    September 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    December 2022
    November 2022
    October 2022
    September 2022
    July 2022
    June 2022
    May 2022
    April 2022
    February 2022
    December 2021
    November 2021
    October 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020

    Categories

    All

    RSS Feed

Services

Personal Training
Online Training & Nutrition

Company

About
Blog

Support

Contact
Client Login

Address

820 City Center Drive
Carmel
​IN 46032

© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Website Design by My Personal Trainer Website
  • Home
  • About
  • Services ▼
    • Personal Training
    • Online Coaching
    • Online Workouts
  • Success Stories
  • Contact
  • Blog