Strength Training
It’s common knowledge that most women tend to stay away from the weight lifting section at gyms. It’s assumed that lifting weights would lead them to bulk up. However, do you know that women do not possess the amount of muscle building hormones (especially testosterone) that men possess? So, it’s difficult for them to bulk up and attain a manly physique.

Here’s why you should be lifting weights, ladies:

1. Reduced risk of Osteoporosis
Osteoporosis is the loss of bone density, making one more susceptible to fractures. As they age, women are more likely to develop osteoporosis than men. Increasing bone density over a prolonged period can help reduce the risk of osteoporosis. Strength training puts pressure on the bones and they respond by building density. This can help prevent Osteoporosis.

2. Torch more calories
Isn’t this why you go to the gym in the first place? Well then might as well do it right. Strength training helps build lean muscle mass, which burns more calories than fat. As a result, you will be burning more calories even when you are resting. Win-win!

3. Lose more fat and get into shape faster
When the powers of cardiovascular exercises and strength training meet, magic almost happens. You preserve muscle mass, and that enables you to drop weight by losing fat alone. You know what that means, right? Your body tones up faster.

4. Strong, Stronger, Strongest
Strength training will not only help you look and feel your best, it also leads to increased strength and stamina, making it easier to perform daily activities.

Here are a few strength training options that you can do based on whether you want to workout at a gym or at home:

1. Body weight training
As the name suggests, here you use your body weight as resistance for the exercises you perform. This comprises pull-ups, push-ups, sit-ups, squats and lunges among others.

2. Resistance band training
Resistance band training can help you get a full body workout at home. A resistance band is an easy to use, versatile tool and is available in different degrees of resistance.

3. Free weight training
Free weight training is the classical strength training using dumbbells, barbells and medicine balls.

4. Weight machine training
Weight machines are easy to use and most machines come with diagrams that illustrate the target muscles and movement.

Here’s a 20 minute home workout to get you ladies started!

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