Strength training has a range of benefits for women. Here are 4 ways to get into weights
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Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.
This is more than just anecdotal. According to data from the Australian Sports Commission, the number of women participating in weightlifting (either competitively or not) grew nearly five-fold between 2016 and 2022.
Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.
Health benefits
Osteoporosis, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases bone density, a crucial factor for preventing osteoporosis, especially for women negotiating menopause.
Strength training also improves insulin sensitivity, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better heart health too.
There’s a mental health boost as well. Strength training has been linked to reduced symptoms of depression and anxiety.
Improved confidence and body image
Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and conquer challenges.
This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A recent study found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.
Strength training also has the potential to positively impact body image. In a world where women are often judged on appearance, lifting weights can shift the focus to function.
Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.
Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative research I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:
I wanted something that would allow me to train that just didn’t have anything to do with how I looked.
Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:
We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?
This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:
Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.
This newfound confidence often spills over into other areas of life. As one woman said:
I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.
Feeling inspired? Here’s how to get started
1. Take things slow
Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.
2. Prioritise proper form
Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.
3. Consistency is key
Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.
4. Find a community
Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.
Are there any downsides?
Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.
Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.
If you’re concerned about getting too “bulky”, it’s very difficult for women to bulk up like male bodybuilders without pharmaceutical assistance.
The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.
Erin Kelly, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, University of Canberra
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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You, Happier – by Dr. Daniel Amen
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The implicit question “what’s your brain type?” makes this book sound a little like a horoscope for science-enjoyers, but really, the “brain type” in question is simply a way of expressing which neurochemicals one’s brain makes most and/or least easily.
That’s something that a) really does differ from one person to another b) isn’t necessarily fixed forever, but will tend to remain mostly the same most of the time for most people.
And yes, the book does cover figuring out which neurotransmitter(s) it might be for you. On a secondary level, it also talks about more/less active parts of the brain for each of us, but the primary focus is on neurotransmitters.
It’s easy to assume “everyone wants more [your favorite neurotransmitter here]” but in fact, most people most of the time have most of what they need.
For those of us who don’t, those of us who perhaps have to work more to keep our level(s) of one or more neurotransmitters where they should be, this book is a great guide to optimizing aspects of our diet and lifestyle to compensate for what our brains might lack—potentially reducing the need to go for pharmaceutical approaches.
The style of the book is very much pop-science, but it is all well-informed and well-referenced.
Bottom line: if you sometimes (or often!) think “if only my brain would just make/acknowledge more [neurotransmitter], this book is for you.
Click here to check out You, Happier, and discover a happier you!
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The 5 Love Languages Gone Wrong
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Levelling up the 5 love languages
The saying “happy wife; happy life” certainly goes regardless of gender, and if we’re partnered, it’s difficult to thrive in our individual lives if we’re not thriving as a couple. So, with the usual note that mental health is also just health, let’s take a look at getting beyond the basics of a well-known, often clumsily-applied model:
The 5 love languages
You’re probably familiar with “the 5 love languages”, as developed by Dr. Gary Chapman. If not, they are:
- Acts of Service
- Gift-Giving
- Physical Touch
- Quality Time
- Words of Affirmation
The idea is that we each weight these differently, and problems can arise when a couple are “speaking a different language”.
So, is this a basic compatibility test?
It doesn’t have to be!
We can, if we’re aware of each other’s primary love languages, make an effort to do a thing we wouldn’t necessarily do automatically, to ensure they’re loved the way they need to be.
But…
What a lot of people overlook is that we can also have different primary love languages for giving and for receiving. And, missing that can mean that even taking each other’s primarily love languages into account, efforts to make a partner feel loved, or to feel loved oneself, can miss 50% of the time.
For example, I (your writer here today, hi) could be asked my primary love language and respond without hesitation “Acts of Service!” because that’s my go-to for expressing love.
I’m the person who’ll run around bringing drinks, do all the housework, and without being indelicate, will tend towards giving in the bedroom. But…
A partner trying to act on that information to make me feel loved by giving Acts of Service would be doomed to catastrophic failure, because my knee-jerk reaction would be “No, here, let me do that for you!”
So it’s important for partners to ask each other…
- Not: “what’s your primary love language?” ❌
- But: “what’s your primary way of expressing love?” ✅
- And: “which love language makes you feel most loved?” ✅
For what it’s worth, I thrive on Words of Affirmation, so thanks again to everyone who leaves kind feedback on our articles! It lets me know I provided a good Act of Service
So far, so simple, right? You and your partner (or: other person! Because as we’ve just seen, these go for all kinds of dynamics, not just romantic partnerships) need to be aware of each other’s preferred love languages for giving and receiving.
But…
There’s another pitfall that many fall into, and that’s assuming that the other person has the same idea about what a given love language means, when there’s more to clarify.
For example:
- Acts of Service: is it more important that the service be useful, or that it took effort?
- Gift-Giving: is it better that a gift be more expensive, or more thoughtful and personal?
- Physical Touch: what counts here? If we’re shoulder-to-shoulder on the couch, is that physical touch or is something more active needed?
- Quality Time: does it count if we’re both doing our own thing but together in the same room, comfortable in silence together? Or does it need to be a more active and involved activity together? And is it quality time if we’re at a social event together, or does it need to be just us?
- Words of Affirmation: what, exactly, do we need to hear? For romantic partners, “I love you” can often be important, but is there something else we need to hear? Perhaps a “because…”, or perhaps a “so much that…”, or perhaps something else entirely? Does it no longer count if we have to put the words in our partner’s mouth, or is that just good two-way communication?
Bottom line:
There’s a lot more to this than a “What’s your love language?” click-through quiz, but with a little application and good communication, this model can really resolve a lot of would-be problems that can grow from feeling unappreciated or such. And, the same principles go just the same for friends and others as they do for romantic partners.
In short, it’s one of the keys to good interpersonal relationships in general—something critical for our overall well-being!
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Creamy Fortifying Cauliflower Soup
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As delicious as it is super-easy to make, this one is full of protein, fiber, healthy fats, and some of the most health-giving spices around.
You will need
- 1 quart low-sodium vegetable stock
- 1 large cauliflower, cut into florets
- 1 large onion, finely chopped
- 2 cans cannellini (or other white) beans, drained and rinsed
- 1 cup raw cashews, soaked in hot water for at least 5 minutes, and drained (if allergic, substitute chickpeas)
- 1 bulb (yes, a whole bulb) garlic, roughly chopped
- 5 tbsp nutritional yeast
- 10 fresh sprigs of thyme (keep them whole!)
- 1 large fresh sprig of rosemary (keep this whole too!)
- zest of 1 lemon
- 1 tbsp red chili flakes
- 1 tbsp black pepper, coarse ground
- 1 tsp MSG or 2 tsp low-sodium salt
- ½ tsp ground turmeric
- Extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Tightly tie up the sprigs of rosemary and thyme with kitchen twine (shining a bright light on it and asking it invasive questions is optional)
2) Heat some olive oil to a medium heat in your biggest sauté pan or similar. Add the onions, and cook for about 10 minutes, stirring as necessary. We are not trying to outright caramelize them here, but we do want them browned a little.
3) Add the garlic and cook for another 2 minutes, stirring frequently.
4) Add the vegetable stock, and stir, ensuring no onion is stuck to the base of the pan. Add the cauliflower, cashews, beans, nooch, pepper, turmeric, and MSG/salt, stirring to combine. Don’t worry if the cauliflower isn’t all submerged; it’ll be fine in a little while.
5) Add the herbs, submerging them in the soup (still tied up bouquet garni style).
6) Bring to a boil, reduce to a simmer and cook for 15–20 minutes; the cauliflower will be soft when it’s ready.
7) Remove the bouquet garni, and blend the soup until thick and creamy. You can do this with an immersion blender, but to get the smoothest soup, you’ll need to use a stand blender. Either ensure yours is safe for hot liquids, or else allow to cool, blend, and reheat later. This is important, as otherwise your blender could explode.
8) Serve, using the lemon zest and chili for the garnish:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Some Surprising Truths About Hunger And Satiety
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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When should you get the updated COVID-19 vaccine?
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Updated COVID-19 vaccines are now available: They’re meant to give you the best protection against the strain of the virus that is making people severely sick and also causing deaths.
Many people were infected during the persistent summer wave, which may leave you wondering when you should get the updated vaccine. The short answer is that it depends on when you last got infected or vaccinated and on your particular level of risk.
We heard from six experts—including medical doctors and epidemiologists—about when they recommend getting an updated vaccine. Read on to learn what they said. And to make it easy, check out the flowchart below.
A flowchart to help you decide when is the best time to get the 2024-2025 updated COVID-19 vaccine. If I was infected with COVID-19 this summer, when should I get the updated vaccine?
All the experts we spoke to agreed that if you were infected this summer, you should wait at least three months since you were infected to get vaccinated.
“Generally, an infection may be protective for about three months,” Dr. Ziyad Al-Aly, chief of research and development at the Veterans Affairs St. Louis Health Care System, tells PGN. “If they got infected three or more months ago, it is a good idea to get vaccinated sooner than later.”
This three-month rule applies if you got vaccinated over the summer, which may be the case for some immunocompromised people, adds Dr. Peter Chin-Hong, professor of medicine at the University of California, San Francisco.
If I didn’t get infected with COVID-19 this summer, when should I get vaccinated?
Most of the experts we talked to say that if you didn’t get infected with COVID-19 this summer, you should get the vaccine as soon as possible. Dr. Peter Hotez, dean of the National School of Tropical Medicine at Baylor College of Medicine, emphasizes that if this applies to you, you should get vaccinated as soon as possible, especially given the current COVID-19 surge.
Al-Aly agrees. “Vaccine-derived immunity lasts for several months, and it should cover the winter season. Plus, the current vaccine is a KP.2-adapted vaccine, so it will work most optimally against KP.2 and related subvariants [such as] KP.3 that are circulating now,” Al-Aly says. “We don’t know when the virus will mutate to a variant that is not compatible with the KP.2 vaccine.”
Al-Aly adds that if you’d rather take the protection you can get right now, “It may make more sense to get vaccinated sooner than later.”
This especially applies if you’re over 65 or immunocompromised and you haven’t received a COVID-19 vaccine in a year or more because, as Chin-Hong adds, “that is the group that is being hospitalized and disproportionately dying now.”
Some experts—including epidemiologist Katelyn Jetelina, author of newsletter Your Local Epidemiologist—also say that if you’re younger than 65 and not immunocompromised, you can consider waiting and aiming to get vaccinated before Halloween to get the best protection in the winter, when we’re likely to experience another wave because of the colder weather, gathering indoors, and the holidays.
“I am more worried about the winter than the summer, so I would think of October (some time before Halloween) as the ‘Goldilocks moment’—not too early, not too late, but just right,” Chin-Hong adds. Time it “such that your antibodies peak during the winter when COVID-19 cases are expected to exceed what we are seeing this summer.”
My children are starting school—should I get them vaccinated now?
According to most experts we spoke to, now is a good time to get your children vaccinated.
Jennifer Nuzzo, professor of epidemiology and director of the Pandemic Center at the Brown University School of Public Health, adds that “with COVID-19 infection levels as high as they are and increased exposures in school,” now is a particularly good time to get an updated vaccine if people haven’t gotten COVID-19 recently.
Additionally, respiratory viruses spike when kids are back in school, so “doing everything you can to reduce your child’s risk of infection can help protect families and communities,” says epidemiologist Jessica Malaty Rivera, science communications advisor at the de Beaumont Foundation.
For more information, talk to your health care provider.
(Disclosure: The de Beaumont Foundation is a partner of The Public Good Projects, the organization that owns Public Good News.)
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Blood-Sugar Balancing Beetroot Cutlets
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These beetroot cutlets are meaty and proteinous and fibrous and even have a healthy collection of fats, making these much better for your heart and blood than an animal-based equivalent.
You will need
- 1 can kidney beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
- ½ cup chopped roasted or steamed beetroot, blotted dry
- ½ cup chopped walnuts (if allergic, substitute with ¼ cup pumpkin seeds)
- ½ cup cooked (ideally: mixed) grains of your choice (if you need gluten-free, there are plenty of gluten-free grains and pseudocereals)
- ¼ cup finely chopped onion
- ¼ bulb garlic, minced or crushed
- 2 tbsp nutritional yeast
- 2 tbsp ground flaxseeds
- 2 tbsp ground chia seeds
- 2 tsp tomato purée
- 1 tsp black pepper
- ½ tsp white miso paste
- ½ tsp smoked paprika
- ½ tsp cayenne pepper
- ¼ tsp MSG or ½ tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Combine the beetroot, beans, walnuts, grains, and onion in a food processor, and process until a coarse even mixture.
2) Add the remaining ingredients and process to mix thoroughly.
3) Transfer the mixture to a clean work surface and divide into six balls. If the structural integrity is not good (i.e. too soft), add a little more of any or all of these ingredients: chopped walnuts, ground flax, ground chia, nutritional yeast.
4) Press the balls firmly into cutlets, and refrigerate for at least 1 hour, but longer is even better if you have the time. Alternatively, if you’d like to freeze them for later use, then this is the point at which to do that.
5) Preheat the oven to 375℉ / 190℃.
6) Roast the cutlets on a baking tray lined with baking paper, for about 30 minutes, turning over carefully with a spatula halfway through. They should be firm when done; if they’re not, give them a little longer.
7) Serve hot, for example on a bed of greens and with a drizzle of aged balsamic vinegar.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Beetroot’s Many Benefits
- Our Top 5 Spices: How Much Is Enough For Benefits?
- What Omega-3 Fatty Acids Really Do For Us
- Three Daily Servings of Beans?
- If You’re Not Taking Chia, You’re Missing Out
Take care!
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Black Beans vs Pinto Beans – Which is Healthier?
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Our Verdict
When comparing black beans to pinto beans, we picked the pinto beans.
Why?
Both of these beans have won all their previous comparisons, so it’s no surprise that this one was very close. Despite their different appearance, taste, and texture, their nutritional profiles are almost identical:
In terms of macros, pinto beans have a tiny bit more protein, carbs, and fiber. So, a nominal win for pinto beans, but again, the difference is very slight.
When it comes to vitamins, black beans have more of vitamins A, B1, B3, and B5, while pinto beans have more of vitamins B2, B6, B9, C, E, K and choline. Superficially, again this is nominally a win for pinto beans, but in most cases the differences are so slight as to be potentially the product of decimal place rounding.
In the category of minerals, black beans have more calcium, copper, iron, and phosphorus, while pinto beans have more magnesium, manganese, selenium, and zinc. That’s a 4:4 tie, but the only one with a meaningful margin of difference is selenium (of which pinto beans have 4x more), so we’re calling this one a very modest win for pinto beans.
All in all, adding these up makes for a “if we really are pressed to choose” win for pinto beans, but honestly, enjoy either in accordance with your preference (this writer prefers black beans!), or better yet, both.
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
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