When ladies attempt to lift a bag of rice or wheat at home they invariably sprain the muscles of the back. In the same way, when they bend forward to lift something from the ground, they sprain the lower back. If they take up a job of writing on the board for 3-5 hrs a day, they develop a strain of the shoulder and they are not able to lift their arms. This is because the muscles are not accustomed to lifting weight or doing work for extended periods of time. If on a routine basis some weights are lifted and progressively the load is increased, then the muscle strengthens. Strengthening means working against resistance. The resistance can be in the form of elastic bands, water, steps, dumbbells, barbells, machine weights or self weight.
The benefits of resistance training are numerous. First is that the day to day chores at home become very easy. The second advantage of having healthy muscle mass is the metabolic benefit. It helps manage blood sugar levels and corrects insulin resistance and elevates the HDL levels( which is called as good cholesterol). Thirdly it helps preserve the lean muscle mass, increases the basal metabolic rate and prevents obesity. It is an added advantage that not only is the person burning calories while exercising but even after the workout is over. It corrects hormonal imbalances and helps in reversing PCOS. Last but not the least, it helps preserve the bone density and thus prevents osteoporosis.
The Indian woman working in the fields has a bent posture, same goes for the woman at home. She bends down doing the dishes and washing clothes .There is a lot pressure built up in the lower back and it usually gives way in the form of a disc prolapse. Hence strengthening the lower back muscles gains importance. In order to strengthen the lower back muscles we have to strengthen the core muscles– they are the pelvic floor muscles, the abs , the obliques, the gluts, the erector spinae and some also include the lats thought it does not come in the same category. Other smaller muscles like the multifidus form part of the core though it is too small to be strengthened. The core is from where all the activity emanates. The ab muscle, the obliques, the pelvic floor muscles, the gluts, and lower back – they are like an apron rolled around the body like an armour. Strengthening these is not given the importance they deserve. In my opinion this is the most important aspect of strength training especially in women. They increase the functionality and improve posture. If the vitality of the woman has to be intact, especially as they age, they have to focus on core workout. A strengthened pelvic floor in women prevents prolapse of the uterus(uterus coming down and out) and vesicocele(bladder coming down and out)due to weak pelvic floor.
The beauty of these core muscles is that we can train at home using self weight. The floor workouts -the bridging, the sit-ups, the ab crunches, and the planks are awesome workouts for the core. The gluts are a great stabiliser for regular day to day work. The squat and the lunge with or without weight are great for glut strengthening. A combination of the different core muscles can be tried in a complex activity- all on the floor. Floor workouts at great for women at home.
Another asset that women can strive to develop is muscular endurance. This is achieved by lifting lighter weights with increased reps. Endurance training helps in delaying the onset of fatigue thereby helps in prolonged activity. It helps in maintaining the stamina inspite of continuous work and is a great morale booster for women. This is especially true in times of emergencies when women have to stretch themselves to their limits. It is during these times that the real value of strengthening and endurance training is felt.
Certain fads are associated with women lifting weights. People presume that they are going to look masculine with bulging biceps. That is not the case. Women make too little testosterone to support that kind of muscular hypertrophy. Women with a toned body have excellent shape and look very attractive.
Considering the benefits, strength training for women should be given due importance in women’s fitness workout.