8 benefits of female bodybuilding and reasons to bet on it

Female bodybuilding is a practice that helps in weight loss and body definition. However, its benefits do not end here, so the physical education teacher and specialist, Deise Granville Furtado, explained more details on the subject. Check out!

8 benefits of female bodybuilding to encourage you to practice

Deise commented a little on the benefits of doing weight training. She mentioned that there are many of them, however, the most important are:

1. Increase in muscle mass

“The more muscle mass we have, the greater our reduction in fat percentage”, quoted the physical education teacher, in addition to remembering that muscle mass gain is directly related to weight loss.

2. Muscle strengthening

Deise pointed out that “training helps in increasing strength and also muscle strengthening, toning the muscles of the body and reducing sagging”.

3. Attenuates the effects of menopause

The menopause period is characterized by certain uncomfortable symptoms, such as hot flashes, sleep disturbances and mood swings. According to Deise, the practice of weight training “helps to attenuate the effects of menopause, improving the quality of life of women”.

4. Decreases stress

“The one responsible for reducing stress is a hormone produced during practice, endorphin, also known as the happiness hormone”, explained the physical education teacher.

5. Improves sleep quality

Deise commented that female weight training also helps you sleep better. “Endorphin is also responsible for this issue, it reduces stress and consequently helps you sleep more peacefully”.

6. Acts as a natural antidepressant

In addition to endorphins, physical exercise also releases serotonin, a neurotransmitter that guarantees the feeling of happiness. The combination of these two elements helps in women’s mental health and quality of life, said Deise.

7. Prevents diabetes and hypertension

Like other physical activities, female weight training helps prevent diabetes and high blood pressure. Deise explained that this happens because “there is a drop in blood glucose and an increase in good cholesterol, HDL”.

8. It can help you lose weight

Weight loss is often the focus when looking for bodybuilding. The physical education teacher made it clear that “this can happen, especially when there is a gain in muscle mass and a reduction in the percentage of fat, but it will be necessary to combine it with other issues, such as changing eating habits”.

Did you realize how the benefits of female bodybuilding are not just aesthetic? Continue reading to learn about weight training for seniors and see tips for those who want to start the practice.

Female bodybuilding for seniors and its benefits

Deise commented that “in old age, weight training helps prevent bone mineral loss, the main characteristic of osteoporosis. In addition, over the years, there is a reduction in muscle mass, especially in post-menopausal women. Thus, exercises help in muscle regeneration and strengthening”.

She added that the practice can facilitate the autonomy of the elderly, to be able to carry out common day-to-day activities. That is, exercise improves the quality of life and can be done by anyone over 60 years old. Among the benefits for them are:

• Increase in muscle mass and bone mass;
• Relief from muscle pain;
• Improved posture;
• Increased autonomy;
• Prevention of diabetes and hypertension.

After knowing the benefits of female bodybuilding in the elderly, continue reading to see tips for beginners and ask questions about the topic.

6 tips for beginners who are interested in the practice

Are you interested in weight training but have no idea where to start? See the tips given by Deise and take a risk without fear!

1. Find a place with trained Physical Education professionals: “the objective is to receive the correct guidance and avoid getting hurt, as each person will have a different training”, he explained.
2. Carry out the physical assessment: “it is very important at any age, through a good assessment the teacher can identify possible restrictions and draw up a training plan according to the person’s objective. For people with a pre-existing disease or pathology, the elderly, pregnant women and adolescents, medical clearance is essential”, he recommended.
3. Maintaining a healthy diet: according to Deise, “it is not necessary to follow a very restrictive diet, but properly consuming all the nutrients necessary for the body is very important for those looking for lasting results”.
4. Respect your limits: “It seems silly, but many people arrive so eager to have quick results that they start training with more load than their body can handle. They don’t respect the intervals between workouts, they do several activities at the same time, they don’t sleep or eat properly. This is very harmful, so be calm and know how to respect your limits”, recommended the physical education teacher.
5. Be persistent: Deise commented that “giving up at the first hurdle is not good for your body. Every time you stop training and come back after a while your body needs to start over and your results take longer to appear. So always listen to your teacher, he will know how to help you”.
6. Don’t just focus on the scale: the teacher pointed out that “many people end up giving up training because they don’t see results on the scale, but it’s important to note that muscle mass is heavier than fat. Therefore, there is often no change in total weight, but there is an increase in muscle mass and fat reduction”.

Follow the tips and always count on a physical education professional to help you, so you avoid possible injuries. Now, come see what are the frequently asked questions on the subject.

Frequently asked questions about female bodybuilding to answer your questions

Can female bodybuilding be started at any age?

Deise Granville Furtado (DGF): “the indication is from 14 years old, unless medically recommended”.

How long to define the body, when there is such a goal?

DGF: “It depends, there is no magic time. The definition results from a low percentage of fat, specific training and adequate nutrition. There is no way to predict a time without knowing how the person’s body is at the time of training. Biological individuality influences the result. The same workout doesn’t work for everyone, even with identical twins the result is different.”

How is a female bodybuilding workout set up?

DGF: “We started with anamnesis, a questionnaire to find out about pathologies, diseases, goals and time available for training. With the physical evaluation, the training becomes even more specific, so it is interesting to perform it so that the objective is reached more quickly. Based on the students’ answers and the evaluation results, the teacher can assemble the training. Normally, training is divided into cycles, in which each period prioritizes a short, medium and long-term ability or goal.”

Does the same workout work for all women?

DGF: “Not at all! Precisely because of biological individuality. In addition, there are factors external to training such as sleep time, stress and food. Just because a workout worked for your friend doesn’t mean it will work for you. Each person is unique, so it is important to have a trained professional to serve you”.

How to start practice?

DGF: “if you want to train in a gym, it is important to search for places that have graduate physical education professionals and trainees in training. Asking those who already train is also a good tip. If you choose to perform the exercises in the gym in your building (today most of the new buildings have good equipment for weight training) it is important that you look for a trained professional. Search with people you know and already train, avoid hiring someone you saw on a social network just because they think their body is beautiful”.

What tips do you give to encourage them to do weight training?

DGF: “weight training is one of the most democratic physical exercises there is. The benefits are huge at any age and training is individualized. The important thing is to start and persist. You will feel better and you will also have more health, quality of life and aesthetic results”.

Would you like to know more about female bodybuilding? As you can see, it is a very versatile exercise that can even be practiced in old age. Now, take the opportunity to also read the article about exercises for beginners.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.