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Lifting weights can also be about challenging outdated ideas of how women “should” be.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.

Can you hold your breath until you’re almost bursting to take another breath in? This urgent feeling that you need to get more air is called “air hunger”.

You may feel this sensation when you exercise intensely and push to your limit. Your breath will usually return to normal quickly once you’ve stopped exerting yourself.

But some people – such as those living with lung conditions or severe anxiety – experience air hunger frequently in their day-to-day lives. Air hunger, which is sometimes described as “drowning” or “suffocating” from a lack of air, can be incredibly distressing.

And it can be hard not to panic.

So, what helps if you experience air hunger? And when should you get help?

What is air hunger?

Many conditions can cause shortness of breath (also called dyspnoea). These commonly include heart diseases and lung conditions such as asthma, chronic obstructive pulmonary disease or long COVID.

Although the terms are sometimes used interchangeably, air hunger is not the same as shortness of breath.

Air hunger is an extreme and distinct feature of breathlessness: the feeling you can’t get enough air or take a full breath in.

This sensation can make people take bigger breaths or breathe faster, to try and get more oxygen. But this can actually make the feeling of breathlessness worse. Some people may also find they yawn or sigh a lot as they try to get more air.

For some people, an episode may be brief and resolve on its own. Others may pass out and need immediate medical attention to regain their breath.

In addition to difficulty breathing, symptoms can include chest tightness, sweating, dizziness and coughing. If you experience any of these symptoms, especially for the first time, you should seek immediate medical attention by calling triple 0.

Identifying the cause

The key to treating air hunger is understanding what’s behind it. So a doctor will first try to identify the underlying cause.

Air hunger may happen as part of an acute condition that causes breathlessness. For example, if you have a chest infection, you may struggle to breathe deeply and get enough oxygen. When you recover from the illness, you may no longer experience the feeling that you’re unable to fill your lungs.

But air hunger can also be a feature of a chronic condition. Those who live with severe heart or lung conditions – such as congestive cardiac failures or interstitial lung diseases – may never feel they can breathe deeply or fully fill their lungs. This can significantly limit their ability to exercise or participate in everyday activities.

Living with mental health conditions such as an anxiety or panic disorder can also mean frequent episodes of air hunger.

Even when air hunger resolves by itself, you should still see your doctor for further assessment, to identify the cause and work out how to manage it.

What a doctor will look at

Your doctor will typically observe your breathing rate and ask about your symptoms, how often you experience air hunger, and how much distress it causes.

They may also ask you to rate your shortness of breath using a Borg scale, which involves picking a number on the scale to best describe how short of breath you feel.

Your doctor will also measure vital signs such as your pulse rate and oxygen saturation levels. Oxygen saturation means how much oxygen is actually making it into your bloodstream, and can be measured with a device called a pulse oximeter.

If you’ve felt short of breath regularly over at least six weeks, you may need to do further testing. A lung function test or an exercise stress test can provide a comprehensive report on your lung capacity and how well your lungs and heart function under stress. Your doctor may also be refer you to a specialist.

What helps?

Depending on the cause, you may be prescribed medication, such as inhalers or oxygen for a lung condition. Opioids (morphine) or benzodiazepines (diazepam) may alleviate symptoms, but these would only be used in the short term, due to the risk of becoming dependent.

Apart from medications, breathing and relaxation techniques may help some people manage the unpleasant sensation. These include:

• pursed lip breathing: pucker your lips and focus on blowing the air out slowly, until you are able to take a big breath in

https://www.youtube.com/embed/7kpJ0QlRss4?wmode=transparent&start=0 Pursed lip breathing can help you stay calm and slow the pace of your breathing.

• mindful breathing: find a relaxed resting position where you can draw your attention to your breath and focus on regaining control of your rate of breathing

https://www.youtube.com/embed/-YHRb2S4uvg?wmode=transparent&start=0 Videos like this may also help you regain control of your breathing.

• timed breathing: while moving, time your breath with your body. For example, focus on breathing out when stepping with your right leg and breathing in when you step out with your left
• the cool fan technique: blow a fan (electric or hand-held) directly onto your face. The cool air stimulates the nerves in the face to reduce the sensation of breathlessness. A cool washer on your face may help create the same effect.

When to seek help

To manage air hunger episodes, you should follow your health professional’s advice about how and when to take medications.

Your doctor will also provide you with a management plan to guide you and your loved ones on what to do when you have an air hunger episode. Check in with your doctor regularly, as the plan may need updating if or when your condition changes.

In an emergency, or if you are experiencing air hunger for the first time, always call triple 0.

Clarice Tang, Senior Lecturer in Physiotherapy, Victoria University

This article is republished from The Conversation under a Creative Commons license. Read the original article.