Embrace your body's untapped potential, celebrating its resilience, capabilities, and remarkable achievements beyond mere aesthetics.
As I was strolling down Abbot Kinney today, I overheard two friends discussing local Pilates classes. It caught my attention (I wonder why...) and I couldn't help but eavesdrop as one friend enthusiastically praised Pilates for sculpting "long and lean muscles" above all other forms of exercise..
This desired "long and lean" aka thin body type has long dominated women's ideals, often overshadowing the numerous advantages of cultivating strong muscles -long and lean AND bigger more pronounced muscles. I would love to do what I can to help reshape the notation in our collective perception that "long and lean" are better than "strong and balanced." Most important of all is having a strong, balanced, and cared-for body!
Building physical strength through activities like weightlifting, resistance training, Pilates, and yoga can be incredibly empowering. It challenges the stereotype that physical strength belongs solely to men and encourages women to embrace their bodies for their abilities rather than their appearance.
Now, let's dive into why strength training is not just beneficial but essential for women. But before we do that, let's take a quick look at the historical factors that have perpetuated the ideal of women striving for a slender physique.
A Quick Perspective (abridged, for time)
The notion that women should aspire to a delicate, slender physique can be traced back to various historical and societal influences:
Media Influence
Fashion magazines, celebrities, and advertisements have long portrayed thinness as the epitome of beauty. These mediums often featured slender models, shaping society's perception of the ideal female body.
Diet Culture
The rise of diet culture and weight loss marketing reinforced the belief that being thin is virtuous. Women receive near constant messages tying our worth to maintaining a low body weight.
Social Norms
Social norms and expectations have also played a significant role in promoting the "long and lean" ideal. Women faced pressure to conform to these standards to be deemed attractive or successful.
Historically, physical strength has been associated with masculinity, while women have been stereotyped as physically weaker. Engaging in weightlifting, resistance training, Pilates, and yoga challenges these stereotypes, demonstrating that women are entirely capable of developing impressive strength and power.
The Importance of Strength Training for Women
In the following sections, I will delve into four essential reasons why strength training is crucial for all individuals, especially those on their journey to pregnancy, navigating pregnancy, or embracing postartum life after pregnancy and birth:
Hormonal Health
Mental Health
Fertility Health
Pregnancy & Birth
Postpartum Health
Muscle Mass & Metabolism
Muscle tissue is metabolically active, requiring energy (calories) to maintain itself,
even at rest. The more muscle you have, the higher your resting metabolic rate (RMR) becomes. This means that individuals with more muscle burn more calories when at rest. In contrast, fat tissue is less metabolically active, so a higher proportion of muscle in your body contributes to a higher daily calorie expenditure.
Additionally, muscles are the primary engines driving physical activity. When you engage in strength training or other activities that challenge your muscles, they require energy to perform. The more muscle mass you have, the more energy you burn during exercise, further contributing to your overall calorie expenditure.
Intense strength training or resistance exercises can lead to excess post-exercise oxygen consumption (EPOC), known as the "afterburn effect." This means that after a challenging workout, your body continues to burn calories at an elevated rate to repair muscle tissue and restore energy stores. Muscle tissue repair and growth following strength training contribute to a higher calorie expenditure post-workout compared to lower-intensity activities.
Strength training can also enhance insulin sensitivity, helping your body regulate blood sugar levels more effectively. Improved insulin sensitivity may reduce the risk of insulin resistance, a condition linked to type 2 diabetes, cardiovascular disease, and even Alzheimer's disease. Over time, maintaining or increasing muscle mass can help prevent age-related declines in metabolism, helping individuals maintain a higher metabolic rate as they age.
Bone Health
Osteoporosis, characterized by weakened bones, is more prevalent in women. Strength training, particularly weight-bearing exercises, plays a crucial role in improving bone density and reducing the risk of fractures, especially among older adults.
Weight-bearing exercises, such as yoga, Pilates, weight lifting, walking, jogging, and dancing, subject your bones to gravitational and muscular forces, stimulating them to become denser and stronger. This mechanical stress triggers a process called remodeling, where old bone tissue is replaced with new, stronger tissue. This constant cycle of bone remodeling is vital for maintaining bone health.
Regular strength training increases bone mineral density, making bones denser and less prone to fractures. This is particularly crucial for postmenopausal women, who may experience rapid declines in bone density due to hormonal changes. Specific strength training exercises, such as squats, lunges, leg presses, and upper body exercises like arm pulls and rows, effectively stimulate bone growth and overall bone density.
Hormonal Health
Strength training has a positive impact on hormonal regulation, including insulin and cortisol, both of which are related to weight management and stress reduction. It also contributes to hormonal balance, which is particularly relevant for women undergoing fertility treatments, pregnancy, postpartum, and menopause.
Intense resistance training stimulates the release of growth hormone, influencing muscle growth, fat metabolism, and overall metabolism. It can help regulate cortisol, the body's stress hormone, mitigating the effects of chronic stress and stabilizing cortisol levels. For women approaching or experiencing menopause, strength training aids in estrogen balance, improving the body's ability to manage hormonal fluctuations and associated symptoms.
Strength training indirectly supports thyroid function by promoting a healthy body composition and metabolic rate, essential for hormonal balance. Moreover, strength training enhances mood and reduces stress through the release of endorphins and other neurotransmitters, contributing to overall hormonal balance.
Enhanced Mental Health
Exercise, including strength training, exerts a positive influence on mental health by reducing anxiety and depression symptoms, enhancing self-esteem, and improving overall well-being.
Physical activity, including strength training, triggers the release of endorphins, natural stress and pain relievers. This leads to improved mood and reduced feelings of stress and anxiety. Exercise also stimulates the release of serotonin and dopamine, neurotransmitters associated with happiness and well-being, regulating mood and reducing symptoms of depression.
Strength training promotes better sleep patterns and quality, crucial for mood stability and cognitive function. It also enhances cognitive function, including memory, attention, and problem-solving skills, with a focus on executive functions like decision-making and multitasking.
Achieving fitness goals through strength training can boost self-esteem and self-confidence, positively impacting self-image. Regular exercise, including strength training, improves the body's response to stress, enhancing resilience in challenging situations. Furthermore, exercise promotes neurogenesis, the growth of new neurons in the brain, benefiting long-term brain health and mental acuity.
Strength training can help alleviate chronic pain conditions by improving muscle strength and joint stability, contributing to improved mental well-being. It provides a healthy outlet for processing and managing emotions, helping individuals cope with stress, anger, and other challenging emotions constructively.
How this relates to our Private Pilates & Yoga sessions:
Fertility
Strength training and muscle mass can indirectly influence fertility by contributing to overall health and hormonal balance. It's important to note that fertility is a complex issue influenced by various factors. Here's how strength training and muscle mass may play a role:
Hormonal Balance
Strength training can help regulate hormones, including insulin and cortisol, which are related to weight management and stress reduction. These hormones can, in turn, affect reproductive health. For women undergoing fertility treatments, maintaining hormonal balance can be beneficial.
Body Composition
Strength training can help improve body composition by increasing muscle mass and reducing body fat. Achieving and maintaining a healthy body weight and composition can positively impact fertility. Excess body fat, as well as being underweight, can interfere with hormonal balance and fertility.
Insulin Sensitivity
Strength training can enhance insulin sensitivity, which is beneficial for overall health and can reduce the risk of conditions like polycystic ovary syndrome (PCOS), a common cause of infertility in women. Improved insulin sensitivity may help regulate menstrual cycles and ovulation.
Stress Reduction
Exercise, including strength training, is known to reduce stress and improve overall mental health. High levels of stress can negatively impact fertility, so managing stress through exercise can be beneficial.
Lifestyle Factors
Strength training is often part of a healthy lifestyle that includes a balanced diet and regular exercise. These lifestyle factors can contribute to overall fertility and reproductive health.
While strength training and muscle mass can have positive effects on fertility indirectly, it's essential to remember that individual factors, such as underlying medical conditions, genetics, and age, also play significant roles in fertility. If you're actively trying to conceive and have concerns about fertility, it's advisable to consult with a healthcare provider or a fertility specialist who can provide personalized guidance and address any specific issues you may have.
Pregnancy & Birth
Strength training and maintaining muscle mass can offer several benefits to pregnant individuals, both during pregnancy and childbirth.
Improved Physical Fitness
Strength training helps maintain or increase physical fitness, which can be beneficial during pregnancy. Improved cardiovascular health, muscular strength, and endurance can make it easier for pregnant individuals to handle the physical demands of pregnancy and labor.
Enhanced Muscle Strength
Having a strong musculoskeletal system can aid in better posture and reduce discomfort associated with the changing body during pregnancy. Strong muscles can also help support the growing weight of the baby and minimize back pain and other common pregnancy-related discomforts.
Better Balance and Coordination
Strength training exercises that focus on balance and stability can help prevent falls during pregnancy, which can be especially important as a growing belly can affect balance.
Preparation for Labor
Building strength in the pelvic floor muscles, lower back, and core can help with the physical demands of labor and delivery. Some exercises, such as Kegel exercises, can specifically target the pelvic floor muscles, which play a crucial role during childbirth.
Faster Recovery
Maintaining muscle mass through strength training can facilitate a quicker postpartum recovery. It can help restore muscle tone and strength in the postpartum period and reduce the risk of issues like diastasis recti (separation of the abdominal muscles).
Mood and Mental Well-being
Strength training, like other forms of exercise, releases endorphins and can help alleviate mood swings and reduce stress during pregnancy.
Postpartum (aka any time after birth)
Strength training and maintaining muscle mass can be highly beneficial for postpartum recovery and overall well-being.
Restoring Core Strength
Pregnancy and childbirth can weaken the abdominal muscles, leading to issues like diastasis recti (separation of the abdominal muscles). Properly designed strength training exercises can help gradually rebuild core strength and aid in closing the separation.
Improving Posture
Strength training can assist in correcting posture changes that often occur during pregnancy. Strengthening the back and core muscles can help counteract the tendency to slouch and alleviate back pain.
Enhancing Muscular Tone
Pregnancy can lead to muscle imbalances and loss of muscle tone. Strength training can help restore muscle tone and balance, leading to improved functional strength.
Mood and Mental Health
Exercise, including strength training, has mood-enhancing benefits. It can help reduce symptoms of postpartum depression and anxiety, improve overall mental well-being, and boost self-esteem.
Increased Energy Levels
Strength training can increase energy levels, which can be particularly valuable for new mothers facing sleep deprivation and the demands of caring for a newborn.
Functional Strength:
Building strength through resistance training can improve a new mother's ability to perform everyday tasks, such as lifting and carrying the baby, carrying groceries, and getting in and out of bed more easily.
Bone Health
Strength training, particularly weight-bearing exercises, can support bone health. This is important because pregnancy and breastfeeding can temporarily impact bone density.
In conclusion.... I think that it's crucial to challenge the historically perpetuated ideal of women striving to be "long and lean" and instead change the story so that we begin to embrace strength and a healthy body. Scientific evidence strongly supports the numerous physical and mental health benefits of strength training for women, making it a valuable component of a healthy lifestyle.
By normalizing women with STRONG muscles - be they long and lean or big and bulky, we can help redefine beauty standards and empower women to prioritize their strength, health, and overall well-being over outdated and harmful societal norms. Embrace your strength, for it is your greatest asset on the journey to a healthier, happier you.
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