It is true that aerobic exercise like walking and running can improve our heart health.But weight training is essential for muscle and bone health.Especially for women.

After the age of 30, it is estimated that our muscle mass decreased by 1-2 percent every year.Weight lifting should be possible to forestall this and fortify the joints.It also helps in warding off many age-related diseases.

Also known as strength training, resistance training and weight lifting, other uses of weight training for women are as follows.

1.Muscle mass and strength will increase:

Weight training helps to increase muscle mass, improve posture, get a well toned body and increase overall strength.A study published in the Journal of Strength and Conditioning Research found that women who participated in a 10-week resistance training programme experienced significant increases in muscle strength.

2.Bone health:

Regular weight training improves bone density and reduces the risk of diseases like Osteoporosis.Osteoporosis is a disease that weakness the bones that can occur after menopause in women.Weight training helps in bone growth, strength and health.

3.Increases metabolism:

Muscles consist of active cells rather than cell junctions.It helps in burning more calories.Building muscle through weight lifting can burn calories even when the muscles are resting.It can help women lose weight and fat and become fitter.

4.Hormonal balance:

Daily strength training is also helpful in maintaining hormonal balance.Lifting weights can also positively influence hormones such as insulin and cortisol.They play a key role in metabolism and stress management studies show that resistance training can positively influence insulin sensitivity and hormonal balance in women with polycystic ovary syndrome.

5.Improve mental health:

Many studies have shown that weight lifting excercise can improve mood and mental health in women.

Numerous ladies are completely equipped for partaking in strength preparing programs all the way into the post-menopausal years. It is conceivable that strength gains might be more challenging to accomplish with the decrease in coursing anabolic chemicals (estrogen and testosterone) and decrease in muscle satellite cells, making muscle hypertrophy more troublesome, however still achievable with fittingly arranged preparing projects and supplement timing (Sims, 2016).

There isn't anything explicit about this phase of life that keeps a lady from accomplishing incredibly elevated degrees of solidarity (whenever wanted). Notwithstanding, there are a couple of contemplations worth focusing on.

It is additional considered normal to encounter complexities from CVD in this age range. Furthermore, the recurrence of conditions, for example, hypertension, metabolic disorder, and DM might refute specific sorts and power of activities as well as require clinical leeway from a doctor preceding beginning an activity program.

It is likewise vital to take note of that osteoporosis is an expected gamble for ladies in this age gathering, and high-influence work out, practices that might accompany the gamble of a fall, or activities that put a lot of strain on the spinal rope might be contraindicated in certain ladies in this age bunch (Mishra et al., 2011).
A customary and fittingly planned strength preparing program is a significant piece of a sound way of life for ladies of any age and phases of life.

Obstruction preparing has the ability to reinforce our muscles, bones, metabolic frameworks, and mental prosperity and assist us with accomplishing our more stylish wellness objectives.