Strength training in women: what happens when you don’t train

There is still enough reluctance among women to start a strength training. When some of them are asked why they do not do it or have taken to start with this type of routines, the answers are repeated: shame for the gaze of others, intimidation, fear that the body changes notoriously, little motivation for low physical form … “In addition there is that feeling of going as a loss, of not knowing what to do, and also makes it a bit difficult to adherence to training,” they recognize some of those that are interrogated.

Regardless of all these reasons to procrastine with the strength trainingit is fundamental in women, and the sooner the better. “Worldwide, 60% of women fail to reach the minimum health activity levels for health, and those are 150 minutes of weekly activity,” says Airá Rodríguez, physiotherapist of JGFitness.

The trend, fortunately, is changing. The expert indicates that the participation of women in physical activity has been increased from 47% to 52%. “The main reasons are that the exposure of female sports becomes more visible,” he says, and states that this increase is not due to an interest in the physical but for health reasons.

Why do you have to train strength

For a while there is talk of the Importance of women’s strength But there are still many doubts to solve. For example, when do you have to start training it? Airá Rodríguez has no doubts: «The sooner it can be because more results or more health will have. However, until recently there was reluctance for children to train, because it was said or thought that strength training delayed growth, but that is already known that it is not so ».

And you have to train it every week. The jgfitness expert points out that whenever you adjust the training variables, you can do it as many times as you want: «In training strength, intensity, volume And frequency are the main variables and to leave within minimal values, it is advisable to be twice a week. If you can only train one day for the week, it is better than anything. It depends on the level … there are beginner people who need less stimulus and the more you need, the more you will have to train it ».

Force is the only tool capable of generating a muscle growth adaptation response and training the muscle also improves the health of the heart.

Strength training is key to health and well -being, but beyond aesthetics it provides other fundamental benefits such as:

– Osteoporosis prevention: Strengthens bones and reduces the risk of fractures.

– Improvement of metabolism: Increases muscle mass and favors caloric expenditure.

– Reduction of injury risk: It improves joint stability and mobility.

– Mental well -being: It helps reduce stress and improve self -esteem.

– The risk of noncommunicable diseases.

– It is a tool that enhances the hormonal protection In women.

– Prevents the consequences of the Decreased estrogen and progesterone.

– Muscle is a key organ for Maintain strength and health.

In addition, it improves mental health. Force exercises make endorphins release, which contributes to mental well -being. A study published in 2014 in the magazine Frontiers in Psychology demonstrates that the use of low or moderate weights has beneficial effects for anxiety. It also has benefits for memory and cognitive function.

When women do not train strength

Despite all the information provided in all areas of health, not always cove and the numbers demonstrate it. According to WHO data, 60%of women in the world do not reach the levels of physical activity, and confess that reason, at least in Spain, is the lack of time (35%) and disinterest (25%).

When it does not train, as the JGFITNESS physiotherapist points out, it is lost between 3-8% of skeletal muscle mass annual since the age of 30. In addition, sitting too many hours a day increases cardiovascular risk by 70%.

On the other hand, less than Five hours of moderate activity A week the risk of cancer increases. The lack of mechanical stimulus hinders the assimilation of calcium in the bones: “If we do not give stimulus to the bone, what it will do is that this calcium absorption will be difficult and will generate osteoporosis processes,” emphasizes Airá Rodríguez.

In Spain it is estimated that 22.6% of women 50 years or older have osteoporosis. This disorder weakens the bones and usually causes hip fractures and spine, so that it affects mobility and the independence of those who suffer. Therefore, increasing muscle strength is important especially in postmenopausal women, because it improves bone density and helps prevent osteoporosis.