Strength training is an important component to any fitness routine. The CDC recommends including muscle strengthening activities at least 2 days per week and incorporating all major muscle groups.

1. Increase bone density: bone density for women begins to rapidly decrease after menopause, which increases risk for osteoporosis and other disease. Strength training at least 2-3 times per week for a full year showed that they were able to restore their bone density! No need to wait to incorporate strength training into your routine though. The best way to adopt healthy habits is to start now and stay consistent over time.

2. Improve mood: anything that makes you “feel” powerful can help boost your mood. A recent study in JAMA Psychiatry found that people with mild to moderate depression who incorporated strength training at least 2 times per week experienced a reduction in their symptoms. The same study also indicates that there may be even more benefits for those with more severe mental illness. A different study suggests that regular exercise can also help protect your brain from age-related cognitive decline.

3. Lower risk of diabetes: strength training can help lower risk factors associated with Type-2 diabetes. A 2016 study from Harvard following 36,000 women between the ages of 47-98 found that women who regularly did muscle strengthening exercises earlier in life had a 30% lower risk for Type-2 diabetes and a 17% lower risk for cardiovascular disease. Specifically, regular weight training is associated with a lower percentage of abdominal fat – a leading risk factor in Type-2 diabetes.

4. Increase fat burning: The study found from the FASEB Journal shows that the load of strength training, muscle cells release a substance that causes the fat burning process to begin!

Source: https://connect.advocare.com/4-benefits-of-strength-training-for-women/