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Benefits of Strength Training for Women and Men

by | May 9, 2023 | Strength Training

Home » Benefits of Strength Training for Women and Men
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Countless studies have linked strength training to longer life, improved well-being, and reduced risk of disease. At the same time, when people focus on building strength, they tend to experience improved mood and increased self-esteem, especially when they adopt a customized approach. One of Denver’s top providers of personalized training programs, Shape Plus has long recognized the benefits of tailored strength-training programs. Let’s explore how a custom strength training regimen can improve your life.

Transform Your Body

Once only associated with men, strength training is essential for women who want a toned and sculpted physique. By focusing on targeted exercises that work on specific muscle groups, women can effectively build lean muscle mass and improve their overall body composition.

Regular strength training results in muscle development that tightens and firms the body. A tailored strength training regimen also increases metabolism, improves bone density, and enhances functional strength, making it an indispensable part of a well-rounded fitness routine.

Similarly, men’s strength training can significantly increase muscle mass through a dedicated program. Guided by expert trainers, it’s possible to make greater gains in less time, increasing muscle mass and power, while achieving desired aesthetic results.

Shape Plus personal trainers have developed the MMAP® (Massive Multiple Action Plan), a unique approach that combines groundbreaking workout routines with a proprietary nutrition plan, to accelerate the process of dramatic body transformations. By tailoring these programs to cater to individual body transformation goals, Shape Plus personal trainers ensure that each client’s specific needs are met, paving the way for remarkable progress and lasting change in their overall health, fitness, and physique.

Boost Your Health

Strength training isn’t just about gaining power and firming your physique. It also offers countless health benefits that extend beyond the realm of physical appearance. Research has shown that regular strength training can improve bone density, which is crucial for both women and men. With a personalized strength-building program, you stimulate bone formation and increase overall bone mass.

This results in a reduced risk of osteoporosis, a condition characterized by weakened bones that are prone to fractures. As we age, our bone density naturally declines; but strength training acts as a preventative measure to slow down this process, thereby contributing to greater bone health and quality of life.

Strength training also has a profound impact on metabolism and weight management. By developing lean muscle mass, you can boost your resting metabolic rate, which means you burn more calories at rest (even while asleep). This increased calorie expenditure assists in weight management and promotes overall health by helping to maintain healthy body weight. A well-balanced strength training routine can also improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes and other obesity-related health issues.

Strength training also plays a vital role in supporting cardiovascular health and preventing chronic diseases. Regular participation in strength training exercises has been shown to lower blood pressure, improve blood lipid profiles and enhance vascular function. These combined effects contribute to a decreased risk of developing heart disease, stroke and other cardiovascular issues.

Strength training can even boost the immune system, increase endurance, and enhance overall functional ability, further bolstering the body’s ability to ward off chronic illnesses. By incorporating strength training into a comprehensive fitness routine, you can significantly improve your overall health and well-being.

Enhance Performance

By improving functional strength and overall physical ability, strength training plays a crucial role in enhancing performance for both women and men. By incorporating resistance exercises into a regular fitness routine, you can build stronger muscles, tendons, and ligaments, leading to increased stability and reduced risk of injury. This improved functional strength translates to everyday activities, such as lifting heavy objects or climbing stairs with ease.

For athletes, strength training brings incredible benefits, especially when they tailor their workouts for sports-specific movements. By focusing on exercises that target the primary muscle groups involved in a particular sport, competitive men and women can gain an edge through enhanced power, speed, balance, and endurance.

For example, a basketball player might incorporate plyometric exercises to improve their jumping ability, while a swimmer would benefit from targeted strength training to increase upper body and core strength. Strength training aids in injury prevention by promoting a balanced muscular structure which ensures that no muscle group is overcompensated or underdeveloped.

By improving performance and reducing injury risk, strength training programs bring big benefits to active men and women. But what are the benefits of strength training for older adults? For one, tailored strength-building regimens slow down the aging process. At the same time, they help counteract the natural decline in muscle mass and bone density that occurs with age, thereby promoting long-term health and independence.

Shape Plus personal trainers recognize the significance of strength training in enhancing performance across various sports and activities. In turn, they work closely with clients to develop customized programs that target specific goals and address individual needs. By assessing a client’s current fitness level, biomechanics, and sports-specific requirements, Shape Plus trainers design comprehensive workout plans that incorporate appropriate strength training exercises alongside other elements of fitness, such as cardio endurance, flexibility, and agility.

As a result, clients can expect to see improvements in their overall performance, whether they are training for a marathon, aiming to excel in a team sport, or simply seeking to lead a healthier, happier lifestyle.

Mental and Emotional Well-being

A powerful way to improve the quality of your life, strength training offers big benefits beyond the physical realm. Ample research has shown that it significantly supports mental and emotional well-being for both women and men. One of the primary ways it achieves this is through the release of endorphins, which are the body’s natural mood elevators.

As you engage in strength training exercises, your brain produces endorphins that help alleviate stress, reduce anxiety, and promote an overall positive mood. This release of endorphins is a crucial factor in combating mental health issues such as depression and anxiety, because it allows you to maintain a more balanced emotional state, contributing to a happier and healthier life.

Strength training also contributes to better mental well-being by building self-confidence and empowerment. As you progress in your strength training journey, you’ll see noticeable improvements in your physical ability and appearance. This fosters a sense of pride and accomplishment that travels with you all day long. A boost in self-esteem can positively impact various aspects of life, from personal relationships to career aspirations.

Strength training for women can be particularly empowering because it challenges societal norms that discourage them from engaging in traditionally male-dominated activities. By breaking down these barriers, women can experience increased self-assurance and the confidence to pursue their goals, both inside and outside the gym.

Shape Plus personal trainers recognize the importance of mental and emotional well-being as an integral part of overall health. In turn, they adopt a holistic approach when designing fitness programs for their clients, focusing not only on physical fitness but also on mental wellness. This means offering guidance on stress management techniques, promoting positive lifestyle habits, and fostering an environment of encouragement and support.

By working closely with clients and addressing their individual needs, our trainers ensure that programs cater to the whole person, facilitating a more balanced and fulfilling life through the transformative power of strength training.

Building a Better You

Strength training offers countless benefits for both women and men, enhancing physical fitness and overall well-being. Embracing a personalized strength training program at Shape Plus is the key to unlocking your potential and achieving your desired fitness goals. Our experienced personal trainers provide tailored workout plans and innovative approaches to help you accomplish your ultimate objective, be it weight loss or muscle building. Supported by an appetizing and effective nutrition plan , Shape Plus goes above and beyond to deliver exceptional results in a nurturing environment.

At Shape Plus, we are committed to each client’s success, offering unmatched support and accessibility at our Denver and DTC locations. Our personal trainers are dedicated to guiding and teaching you every step of the way, ensuring confidence in the effectiveness of your workout plan. With a proven track record since 2003 and thousands of satisfied clients, Shape Plus understands the importance of “flipping the switch” to create transformative strength training experiences tailored to individual needs.

We invite you to contact Shape Plus for a consultation and embark on your own extraordinary journey of strength training, supported by our skilled trainers who are eager to witness your incredible transformation.

Jess Hogue

Jess Hogue


Jess started Shape Plus in 2003 which is the same year he received his ACE trainer certification. His original gym has been at its Yuma Court location in Denver for almost as long. The whole philosophy behind his vision for Shape Plus has been simple: Focus on HELPING people. No matter what the goal of the client is, you can pretty much guarantee Jess will get them there.

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