For a lot of women, we don’t need to tell you that weight training as part of your exercise routine can make you look and feel amazing.
If anything, we have found it to be the number one method when it comes to changing a females physique in the long term
This is something our female clients at SPC have experienced first-hand, pushing and pulling their bodies using barbells, kettlebells and dumbbells on the quest to transform their body shape.
There are so many benefits for women who enjoy training with weights and it even adds more proof (not that we needed any!) that being healthy is so much more than endless cardio and quick-fire fad diets.
1. You can achieve the body you have always wanted
The fundamentals of weight training makes it an incredible tool. It allows you to begin ‘sculpting’ your body into the shape you have always wanted because it stops you from focusing on losing weight and rather shifting your mindset to start building the body shape you ultimately want.
SPC Tip: You cannot remove fat from specific areas of your body through exercise.
But what you can do is use exercise to enhance muscle groups while reducing fat in general by controlling your calorie intake and living an active lifestyle.
That way, as your fat levels reduce (if fat loss is your goal), you will reveal a body shape that’s truly pleasing to you.
And if you want to make specific changes to how you look, then the type of training you do needs to reflect this.
For example, if your goal is to tone your arms, then you need to be performing exercises for your biceps and triceps muscles like dumbbell curls and cable triceps extensions.
Similarly, if you want a more defined posterior, you need to include exercises like hip thrusts and lunges.
2. You don’t have to starve yourself
Most of us think that to lose fat, slim down or simply maintain where we are; we must eat less and forego things which we’d like to eat and drink.
This kind of mindset isn’t a pleasurable way to exist and is destined to fail. After days of misery, you’ll inevitably end up giving in to cravings and knock yourself out of the ‘fat loss zone’.
Guess what? We have never have seen a hungry female client at SPC who understands eating properly to fuel their performance and their goals. We have women who are feeling challenged as they learn to eat more, but we never see a hungry one, especially when they undertake our SPC body transformation course.
We recommend basing your diet around protein-rich foods like meat, fish and eggs, which help to build and repair your muscles after tough workouts.
Protein is also very filling, so it’s not easy to overeat, especially when you’re also including a serving of vegetables with each meal. And don’t worry about ‘getting big’, you’ll have to eat a lot of chicken for that!
For most clients, a key lesson is not to eat less. Instead, it’s to focus on eating the right types of food, at the right times, and often more of them.
3. You’ll handle stress better
Weight training prepares you physically and mentally to handle all kinds of stress, good and the bad.
Examples of good stress are enjoying the excitement at a sporting event, a concert or a film. Maybe even going on a date with someone you really like. Bad stress is the kind of pressure that makes you anxious in the short term and worried or afraid in the long-term.
Sticking to a consistent weight training schedule will, except for the types of absolute exhaustion caused by physical illness or prolonged mental stress, provide an outlet through the use of controlled aggression and leave you feeling quite relaxed and chipper.
Some people go for a run to de-stress. Some do yoga. Some stroke the cat. You’d not go wrong to consider weight training in there too.
4. You will have tons more energy
Weight training makes your heart pump. It releases endorphins, encourages you to eat well and involves making progressive improvements through goal setting, which is bound to put a spring in your step.
It’s also a focused hour of activity away from your mobile phone and emails.
It will help you sleep in a physical sense, as your body shuts down to repair itself. And it will improve the quality of your sleep as you’ll be lower on stress.
You’ll also notice that weight training has a ‘domino-like’ effect on other factors that affect your energy levels.
For example, if you see progress in the gym, your physical appearance or are just riding the endorphin-wave of a challenging workout, then you’re more likely to make positive nutrition decisions and prioritise sleep.