Benefits of building muscle for women

Muscle mass percentage averages for women

Here is a summary of the appropriate muscle mass percentage for women by age:

• From 18 to 35, the percentage is between 31 and 33.
• From 36 to 55, the percentage is between 29 and 31.
• From 56 to 75, the percentage is between 27 and 30.

The more muscle mass a woman has, the greater the benefits for her body. However, muscle mass declines as women age, especially after age thirty, causing movement and flexibility problems.

How do you increase muscle mass?

• Do resistance exercises at least three times a week, and include weights exercises in your weekly exercise program, preferably under the supervision of a trainer, to avoid any injuries. Do not neglect cardio exercises such as walking, running, and swimming. Instead, you can add some weights to these exercises for more benefit.
• Increase protein in your diet by eating protein in every meal. The most important sources of protein that enhance muscle mass building are eggs, greek yogurt, red meat, fish, chicken breasts, labneh, and all types of cheese.
• Protein bars and protein powder can also be used as healthy, protein-rich snacks, according to the instructions of a sports trainer and nutritionist.
• It is important to note that you should drink enough water when following a protein-rich diet to avoid any health problems.

Benefits of building muscle for women

1| Improve heart health

Resistance training and weightlifting increase muscle mass, which research has shown can help prevent heart disease, stroke, and severe high blood pressure are among the most significant health risks facing women. Heart disease is the leading cause of death among women. The decline in estrogen levels that occurs during perimenopause and menopause increases women's risk of developing heart and cardiovascular diseases.

2| Improve bone health

There is a close relationship between muscles and bones. Muscles are like strings that pull and move bones; therefore, the stronger the muscles, the stronger the bones. Women need to enhance their muscle mass and strengthen their muscles by practicing appropriate exercises and following a healthy diet that supports building muscles to compensate for the decline in muscle mass with age, prevent osteoporosis, and avoid the risk of falling and being exposed to fractures with age.

3| Balancing Hormones

Women and their hormones are a complex story, especially after 40, when hormone levels, especially Estrogen, start fluctuating. Building stronger muscles helps regulate female hormone levels and boosts testosterone levels, the male hormone found in women's bodies at lower levels. But it is an essential hormone as it stimulates activity and sex drive and helps control stress levels effectively. Weightlifting and building muscle mass stimulates testosterone production and works to regulate other hormones.

4| Increase physical strength

Increasing muscle mass through resistance and weight training directly increases body strength. Daily tasks like cleaning the house, running after children, and carrying groceries become less stressful.

5| Promoting weight loss

Building muscle mass through exercise and nutrition helps increase your metabolism and enhance your body's ability to burn calories and lose weight. When you do muscle-building exercises, your body burns calories even after exercising. Increasing muscle mass also helps eliminate visceral and belly fat, which is responsible for many diseases and the main obstacle to weight loss.

6| Controlling blood sugar levels

Studies have shown that resistance and weightlifting exercises that strengthen muscles help reduce the risk of diabetes. These studies have also shown that practicing such exercises helps control blood sugar levels in people with diabetes.

7| Improve mobility and reduce the risk of falling

Increasing muscle mass and strengthening muscles effectively increases flexibility, especially in joints, hips, knees, and ankles. It also reduces the risk of falling and exposure to injuries that may be serious, especially in older people.

8| Improing mental health

A research review of seven studies conducted on adolescents between 10 and 16 showed a close relationship between building muscle mass through exercise and increased self-confidence, self-esteem, physical strength, and good mood. Another study showed that building muscle in women enhances their body image and boosts their self-esteem.

9| Enhance brain functions

Many medical studies have shown that weightlifting and resistance sports enhance brain function and help prevent cognitive decline with age, Alzheimer's disease, and memory problems.

10| Improving the quality of life

Increasing muscle mass improves quality of life, especially with age. Studies have shown that people with high muscle mass and strong muscles due to exercise suffer from fewer physical and mental health problems with age and less pain associated with some diseases such as rheumatism.

To sum up,

Exercise is an essential element that directly affects our physical and mental health. However, it is important to add resistance and weightlifting exercises three times a week and to continue doing them under the supervision of a professional trainer to avoid injury, especially in the beginning. Many women start practicing this type of sport even after forty, so age should not be used as an excuse for not practicing muscle-building exercises. The body also needs proper nutrition rich in proteins to build muscle.