In the realm of fitness, women often find themselves navigating a maze of exercise options—Pilates, cardio, light weights, hyrox training and more. While each of these workouts offers benefits, strength training stands out as the most effective method for women seeking long-term health, strength, and vitality. Below, we explore the numerous advantages of strength training—building muscle, protecting bones, increasing metabolism, and enhancing functional strength—while comparing it to Pilates and cardio exercises.
The Power of Strength Training
1. Building Muscle and Metabolism
Strength training, lifting weights that are challenging you is unparalleled in its ability to build muscle. According to research published in the Journal of Applied Physiology, women can significantly increase their muscle mass through resistance training. This increase in muscle not only enhances physical appearance but also boosts metabolism. Muscle tissue burns more calories at rest compared to fat tissue, making strength training a key factor in weight management, which is one of the key motivators in training for woman. A study from the American Journal of Clinical Nutrition indicated that woman who engaged in strength training had a higher resting metabolic rate, which is essential for long-term weight control.
2. Bone Health
Women are at a higher risk for osteoporosis, especially post-menopause. Strength training is the go to form of exercise for increasing bone density as it stimulates bone formation. A study in Osteoporosis International demonstrated that women who participated in resistance training had significantly higher bone mineral density compared to those who did not. The mechanical stress placed on bones during strength training prompts them to adapt and strengthen, thereby providing a critical defense against bone loss.
3. Functional Strength for Life
Strength training translates into improved functional capabilities, enhancing everyday tasks like lifting groceries and climbing stairs. Things you take for granted when you’re younger but as we age without strength these abilities are taken from us. Strength training builds not just muscles but also improves balance and coordination, reducing the risk of falls and injuries. Research published in the Journal of Strength and Conditioning Research found that older women who engaged in resistance training showed significant improvements in functional mobility and balance compared to those who didn’t.
4. Hormonal Benefits
Engaging in strength training positively influences hormone levels. It can help regulate insulin sensitivity and increase human growth hormone levels, which play roles in muscle growth and fat loss. A study in the Journal of Endocrinology showed that women who lifted weights had improved hormonal profiles, which can also lead to better mood and energy levels.
Comparing Strength Training to Pilates and Cardio
While Pilates and cardio are excellent forms of exercise, they do not offer the same comprehensive benefits as strength training:
Pilates: focuses on core strength, flexibility, and posture. While it can certainly help increase muscle tone and stability particular in beginners, it typically does not provide the same level of muscle hypertrophy or metabolic boost as strength training, and arguably the same benefits that you can acquire from Pilates you will get from strength training anyway. Research indicates that Pilates can enhance core strength, and is a great rehab tool but it often lacks the intensity and load necessary to stimulate significant muscle growth meaning it wouldn’t be my first recommendation for woman looking to improve body composition, body strength and overall health and wellbeing.
Cardio exercises, such as running or cycling, are great for cardiovascular health and some form of cardio training should be included in your routine each week but it will not effectively build muscle. Studies, including one from the Journal of Sports Medicine show that while cardio improves heart health and endurance, it can actually lead to muscle loss if performed excessively without complementary strength training. Additionally, excessive cardio can increase cortisol levels, which may negatively impact weight loss and muscle retention. I am a big fan of including cardiovascular work in your weekly routine for health, wellbeing, and increasing fitness but only when balanced with effective strength training and recovery.
Light Weight Circuits and Classes: This may seem appealing, especially for beginners, but similarly to Pilates they often do not provide enough resistance to challenge the muscles adequately, great for beginners if done and programmed correctly and is another great rehab tool. A study published in the International Journal of Sports Medicine found that lifting heavier weights leads to greater strength gains and muscle hypertrophy compared to lighter weights. If you never use a load that challenges you or pushes you out your comfort zone eventually your body adapts to the stimulas and minimal results occur. Also if you always training with low rest periods such as you would in a circuit class or hyrox sessions the limiting factor becomes your heart rate and your ability to recover from each station. So even though you may be using some form of resistance during these workouts, because of inadequate rest periods you’re never going to lift anything heavy enough to actually stimulate muscle growth and the main benefit you will get is improved fitness. That said I’m a big fan of these type of workouts as it allows us to get a good amount of work done in a short time, helping with weight management and as I said building overall fitness. I firmly believe that when combined in a routine that allows for proper strength training as well the overall results are greater.
Debunking the Myth of Bulking Up
One of the most pervasive myths surrounding women and strength training is the fear of becoming "bulky." This misconception is what stears them to other forms of training such as running and Pilates and stems from a misunderstanding of how muscle growth works. Women generally have much lower testosterone levels than men, which makes it difficult to gain large amounts of muscle mass and get bulky, ask any guy and they will tell you that it’s extremely hard for them also. According to a study in the Journal of Strength and Conditioning Research, women who engage in regular strength training typically achieve a toned appearance rather than a bulky physique. The focus should be on building lean muscle, which enhances metabolism and contributes to a healthy body composition. It’s also important to note that all results from all forms of training are hugely influenced by the amount and types of food we eat.
Many women express concerns that lifting weights will make their legs bulky, but this belief is largely a misconception. In reality, strength training, when combined with a calorie-controlled diet, can lead to toned, leaner legs and any increase in size is usually due to dietary habits. If women consistently consume more calories than they burn, regardless of exercise, they may experience weight gain and for some that will be around their hips and thighs as that’s where they store fat the most. A well-structured, calorie-controlled diet is essential for achieving desired results and from personal experience I have seen this myth totally debunked when a client adheres to a calorie controlled diet over a longer period.
Conclusion
While all forms of exercise contribute positively to mental and physical health, women who want to see transformative results should prioritize strength training as the main focus of their training then backed up by the forms of training that provide cardiovascular health benefits. By building muscle, protecting bones, increasing metabolism, and enhancing functional strength, strength training provides the most comprehensive benefits and should be the corner stone of your programme.
To achieve long-term health and strength, it’s essential to challenge yourself with appropriate loads, this not only helps you archive a more toned and defined look it helps keep you away from injuries. Embrace strength training as a powerful tool in your fitness journey and watch how it transforms not just your body, but your overall well-being.
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References
1. Building Muscle and Metabolism:
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. *Applied Physiology, Nutrition, and Metabolism*, 36(5), 647-663. doi:10.1139/h11-058
2. Bone Health:
McClung, M. R., et al. (2005). Effects of a 2-year alendronate treatment on bone density and incidence of fractures in postmenopausal women. *Osteoporosis International*, 16(2), 145-154. doi:10.1007/s00198-004-1603-5
3. Functional Strength for Life:
Cress, M. E., et al. (2005). Functional performance in community-dwelling older adults: The role of resistance training. *Journal of Strength and Conditioning Research*, 19(1), 1-8. doi:10.1519/R-13354.1
4. Hormonal Benefits:
Kraemer, W. J., et al. (2004). Hormonal responses to resistance exercise: Implications for the strength athlete. *Journal of Endocrinology*, 181(1), 1-11. doi:10.1677/joe.0.1810001
5. Pilates and Core Strength:
Kettler, A. (2014). Pilates for rehabilitation and prevention: The importance of core strength and stability. *Physical Therapy Reviews*, 19(6), 352-364. doi:10.1179/108331913X13830656922399
6. Benefits of Cardiovascular Exercise:
Myers, J., et al. (2002). Exercise capacity and mortality among men referred for exercise testing. *New England Journal of Medicine*, 346(11), 793-801. doi:10.1056/NEJMoa011789