The benefits of strength training for Women of all ages are undervalued. However, women often don't include this sort of exercise in their routine or maybe opt for cardio over strength training. I often see some barrier or misconceptions to strength training.

• Gyms are intimidating places and most of us understandably do not know where to start with strength training and may even prefer to be able to workout at home.
• Time - Understandably- busy lifestyles make it challenging for us to be active. Furthermore, it may seem like a lot of time needs to be spent in the gym, however 20-30 minutes, 2-3 times a week will make all the difference.

Furthermore, I hear many misconceptions about strength training such as:

• 'I don't want to get 'bulky''. You won't: Strength training will probably achieve most of your ‘aesthetic’ goals if you stay committed and find time to regularly incorporate strength training:
• 'I am too old now'. You are not. The earlier you start strength training, the older you will thank the younger you.
• 'I will need to join a gym'- You don’t - though you have the right to be in any gym. A pair of dumbbells can get you started.
• 'I need to spend hours in the gym for it to be beneficial'. You don't. A consistent approach of 2-3 times per week for 20-40 mins can show massive health benefits (remember not everyone strength trains to be a bodybuilder):
• 'I don’t have abs or toned arms so I mustn't be strong or making any progress'. Not true. ‘Fitness & strength’’ does not have one look and a lean body doesn’t always = healthy. Remember genetics can play a huge part in how people look.
• 'It looks complicated'. It doesn’t have to be. 4-6 exercises can be enough to get you started and consistent. Sticking with the basics and getting better and stronger with the basics is always better than trying to change up your plan all the time.
• 'I just want to target my arms and tummy so just show me exercises for those areas'. You can’t spot reduce, a full-body approach to strength training is always the best option.
• 'I want results fast'. I believe a slow but consistent approach to be the healthiest and most sustainable. ‘12 week transformation’ photos can be deceiving and most likely achieved through very restrictive dieting that isn’t sustainable in the long run. Give yourself time and you’ll notice quick results in terms of your sleep, mood, and energy and the aesthetic results will follow.

Strength training for women can:

• Build & maintain stronger bones which is so important to ward off osteoporosis. In my opinion, this is one of the most valuable attributes of strength training. According to the NHS, over 3 million people are living with osteoporosis in the UK. Half a million receive hospital treatment for osteoporosis-related fractures*. As we age, we lose bone strength. Strength training can strengthen bones which can help prevent or at the very least manage conditions such as osteoporosis and reduce your risk of fractures & breaks.

Other, valuable benefits include:

• Reduce the risk of injury:
• Improve posture & movement:
• Increase self-confidence and mental well-being:
• Achieve the ‘toned’ muscles we desire (not bulk).
• Improve your running/tennis/golf/general sports performance.
• Help you lead a better quality of life, and keep up with your children & grandchildren.

Working with a trainer can be a great way to get started. Learning how to move with proper form is important.

Strength training can benefit women at any stage of your life and it is never too late to get started.

Remember results and change will take time, commitment, and effort. Try to focus on the immediate benefits (sleep, mood, energy) and the physical results will follow.

If you need any assistance, I'm always happy to have a chat, email happybodypilatesedinburgh@gmail.com

*Reference:

https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/osteoporosis/