Excuse the selfie.
I am a big fan of resistance traning. I firmly believe that it is one of the greatest tools that I can use in my own life to ensure that I am bright, vibrant and healthy well into my old age. Up until recently, research has been predominantly male focused on the benefits of lifting weights, but it’s rapidly catching up in demonstrating the extraordinary and specific health benefits for women.
My job, when I’m in clinic, is extraordinarily physical, and I know that I need to gain strength, maintain my muscle mass and keep my joints and bones in fantastic health in order to keep doing what I love. (Which is checking and adjusting my patients so that their spine and nervous system are free from interference!) I am lucky to have my own home gym, but it is an easy practice to include in day to day life, with research showing that even body weight exercises can have extraordinary effects.
Resistance training has been shown to have numerous health benefits for women, including improvements in body composition, bone density, and cardiovascular health. We understand all of this, but of great interest is the research has also suggested that resistance training may have a positive effect on estrogen metabolism.
Estrogen is a hormone that plays a crucial role in women’s health, including regulating the menstrual cycle, supporting bone health, and maintaining cardiovascular health. However, imbalances in estrogen levels can contribute to a variety of health problems, including breast cancer and osteoporosis. And menstrual cycle disregulation, and gut and digestive dysfunction, and so many other challenges that are becoming every day challenges for modern women. Resistance training has been found to have a beneficial effect on estrogen metabolism, which may help reduce the risk of these conditions.
One way that resistance training can affect estrogen metabolism is by increasing the production of sex hormone-binding globulin (SHBG). SHBG is a protein that binds to sex hormones, including estrogen, and regulates their activity in the body.. Research has shown that SHBG has a protective effect on estrogen-related conditions, such as breast cancer and endometrial cancer, by decreasing the amount of free, or unbound, estrogen in the bloodstream. Free estrogen is more biologically active than bound estrogen, and it can stimulate the growth of hormone-sensitive tissues, such as breast and uterine tissue, potentially leading to the development of these estrogen dominant cancers.
Resistance training has also been found to have a positive effect on insulin-like growth factor-1 (IGF-1), which is a hormone that is involved in growth and development. IGF-1 has been shown to have a protective effect on bone health, and studies have suggested that resistance training can increase IGF-1 levels in women, leading to improvements in bone density and a reduced risk of osteoporosis. One of the ways in which IGF-1 helps to reduce the risk of osteoporosis is by stimulating bone formation. IGF-1 promotes the differentiation and activity of osteoblasts, which are the cells responsible for building new bone tissue. In addition, IGF-1 increases the production of collagen, a key component of bone tissue, which helps to strengthen bones and improve their overall structural integrity.
IGF-1 also helps to inhibit bone resorption, which is the process by which bone tissue is broken down and absorbed back into the body. Bone resorption is mediated by cells called osteoclasts, and IGF-1 has been shown to inhibit the activity of these cells. This helps to preserve bone mass and prevent the loss of bone density that can lead to osteoporosis.
Furthermore, IGF-1 has been found to have a positive effect on calcium metabolism, which is essential for healthy bones. IGF-1 helps to increase the absorption of calcium from the diet, and it also promotes the retention of calcium in bone tissue. By improving calcium metabolism, IGF-1 helps to support the development and maintenance of strong, healthy bones.
Furthermore, resistance training has been found to have a positive effect on body composition, including reducing body fat and increasing lean muscle mass. This can have a beneficial effect on estrogen metabolism, as body fat (otherwise known as adipose tissue) is a hormone producing organ, and there is evidence to show that excess visceral fat will increase circulating levels of estradiol.
Frequency and intensity?
The frequency of resistance training needed to achieve health benefits can vary depending on a variety of factors, such as individual goals, fitness level, and available time. However, in general, most experts recommend that women engage in resistance training at least two to three times per week to achieve health benefits.
To achieve these benefits, it is important to engage in resistance training regularly and consistently. This means incorporating resistance training into your exercise routine at least two to three times per week. When starting a resistance training program, it is important to start gradually and increase the intensity and frequency of training over time.
In addition to frequency, the intensity of resistance training is also an important factor to consider. To achieve health benefits, it is important to use enough resistance to challenge your muscles, but not so much that you risk injury. This means using a weight or resistance band that allows you to perform 8 to 12 repetitions of an exercise with proper form before your muscles fatigue.
Overall, women should aim to engage in resistance training at least two to three times per week to achieve health benefits. By gradually increasing the intensity and frequency of training over time, women can improve their muscle strength and endurance, increase bone density, and improve their overall health and well-being.
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I am a big fan of the women over the Girls Gone Strong, and strongly advise you to check out their website for further reading about the physical, emotional and social benefits from resistance training. They have many free courses and are a fantastic resource to get you started on your own strong journey.
https://www.girlsgonestrong.com/blog/category/free-courses/courses-for-women/
