A survey conducted by Vitality.co.uk proved that 44% of women, between ages 20-39 in the UK, primarily exercise to reduce fat or manage weight loss.
What about strength gain? A close friend of mine introduced this view to me and I would like to explore that in this article as I personally think it is more significant to focus on.
When lifting weights, the logical consequence is that you increase muscle mass, as you break down your Type II fibres (or fast-twitch muscle fibres used for heavy lifting, cardio uses Type I or slow-twitch fibres) by putting a stress on your body. Hypertrophy, which refers to the process of growing your muscle fibres, is set in motion and therefore you might look more toned or muscled up next time.
Indeed, you might, as optimal recovery is indispensable because muscle growth happens during a proper recovery. In addition, you mustn’t forget a pre-and post-workout meal.
What are the benefits for women who are lifting weights?
Why I hear you ask? Cortisol, known as the stress hormone, is at its highest in the morning. Women need a meal 30 minutes after waking up as this signals safety to the vagus nervus, the nerve connected to your brain, heart and digestive system. Elevated cortisol results in fat storage due to a high percentage of this stress hormone.
Dr. Stacy Sims, PhD, exercise physiologist and nutrition scientist specialising in female training, advises 15 grams (or more) of protein alongside 30 grams of carbs (although this may vary based on personal needs). This adequate proportion of fuel signals the body it is safe to go into training and endure stress.
After briefly explaining the underlying science, what are the benefits for women who are lifting weights?
As we get older, the chance of getting a fracture increases, possibly because of osteoporosis, a health condition that weakens the bones, but also due to people adapting a more sedentary lifestyle. Weight training helps given that cells inside the bone are activated and conditioned to get stronger and denser when stress is being put on your bones.
In the podcast Diary of A CEO Louisa Nicola, neurophysiologist specialising in Alzheimer’s disease, found that people with cognitive impairment enhanced processing speed and fluid intelligence, while simultaneously preserving cognitive functions after 2-3 times resistance training per week! When training with a heavy load you contract your muscles, which leads to the release of chemicals, called myokines, who go to the brain and improve cognitive performance and cognition as well as the growth of new neurons in the brain.
Alongside this, Dr. Wendy Suzuki, Professor of Neural Science and Psychology at New York University, explains that exercise is essential for maintaining a ‘big and fluffy’ healthy brain, given that the hippocampus, critical for long-term memory, and the prefrontal cortex, the area behind your forehead and important to shift-and focus attention, are highly responsive during exercise.
Furthermore, Dr. Wendy Suzuki’s lab proved that a single workout is all it takes to boost mood, due to the increase of neurotransmitters, namely serotonin, dopamine and noradreline lasting for 2 hours! Did you know that strong legs may protect against Alzheimer’s disease? Research done on a UK twin found that after a 10-year period gap, the twin with greater leg power, showed a larger brain, a higher preservation of grey matter in the brain and outperformed their sibling during cognitive testing. These effects were "robust in discordant twin analyses", where within-pair difference in physical fitness was also predictive of within-pair difference in lateral ventricle size.
Although any training with proper form is beneficial, it may surprise you that training during your period is more favourable than during your luteal phase (being the last 13-15 days of your cycle) as your hormones are at their lowest, leading to a more resilient stress response.
There are so many benefits from fuelling yourself and training your muscles. Do not fret if you are new to it, everyone starts somewhere!