Women’s muscle grow larger and stronger until about 30, and then they start to lose muscle as they age. As a muscle ages it not only decreases in size and strength, but also loses its aerobic capacity. Thus, it leads to an overall decline in metabolic function.
When contrasted with cardiovascular training, resistance training takes the lead because of the advantage of burning fat during and after exercise. EPOC which is post-exercise oxygen consumption can occur for the hours- days after strength training. The more oxygen consumption means the more calorie expenditure and increased metabolic rate. Strength training greatly improves sleep quality, helping you to fall asleep faster, sleep deeper and wake less often during the night.
Studies published by the National Institute for Health suggests that even a minimal resistance training session has a positive effect on energy balance and fat oxidation. Weight training can reduce the risk of heart disease (heart disease and stroke is the number one cause pf premature death for women in Canada) by decreasing the risk factors such as a larger waist circumference, high triglycerides, elevated blood pressure and elevated glucose levels. Weight training contributes to bone health. Resistance training helps to combat muscle loss, but also bone loss decreasing the risk of developing osteoporosis. The earlier a woman begins weight training, the greater chance to maintain bone health in later life. Researchers have found that women who strength train regularly manage stress better and cope better in stressful situations.