In daily life, many women hope to be "thinner and thinner." In fact, compared to simple weight loss, women gaining muscle offers numerous benefits—it not only enhances strength but also improves overall health.
01 Reduce the Risk of Diabetes
Muscle tissue has the ability to store glycogen, effectively regulating blood sugar levels and thereby reducing the body’s dependence on insulin.
The higher the proportion of muscle in the body, the better the body’s insulin sensitivity, which significantly lowers the risk of developing diabetes.
02 Lower the Risk of Joint Injuries
Joint laxity itself is not a disease, but it increases the risk of joint damage. Strengthening muscle strength can offset joint laxity.
Compared to men, women are more prone to genu valgum (knock knees), which is one of the causes of knee joint injuries.
03 Prevent Osteoporosis
After menopause, due to hormonal changes, women are more likely to develop osteoporosis than men. Severe osteoporosis can even lead to fractures. One effective way to combat osteoporosis is strength training.
Beginner-Friendly Workouts to Start With
Clam Shells
Lie on your side, slightly bend your hips and knees, stabilize your pelvis, and keep your feet stationary. Use hip joint strength to open your knees like a clamshell. Do 15-20 reps per set, 3-5 sets daily. You can use a resistance band to increase intensity.
Seated Leg Lifts
Sit on the edge of a bed, with your knees resting on the bed frame and calves hanging naturally. Slowly lift your calves until fully extended, keeping your thighs tightly against the bed. Focus on straightening your knees. Hold the position for 30 seconds to 1 minute per set, 5-6 sets daily. You can add a small sandbag around your ankle to increase difficulty.
Slow Squats
Stand with feet shoulder-width apart, hands crossed over your chest. Bend your hips and knees to squat slowly with a small range of motion, within a pain-free limit. Do 8-12 reps per set, 3-5 sets daily. As your strength improves, hold a kettlebell to your chest to increase intensity. Before doing this exercise, check for knee discomfort—if you have knee issues, consult a professional doctor.
Calf Raises
Calf raises target the triceps surae, enhancing lower limb strength and promoting blood circulation in the legs.
The simplest method: Stand on the front third of a step, holding onto a handrail for balance, with the back of your feet hanging off.
Slowly lower to the lowest point, then lift slowly to the highest point. Repeat 12-15 times per set, 3-5 sets daily. As you get stronger, increase the number of sets or progress to single-leg calf raises.
Many ask: Will this training make calves thicker? In fact, you can avoid this by properly stretching. Stand facing a wall, push the wall with both hands, and take a lunge position with the leg to be stretched behind you. You will feel a stretch in the back of your calf—hold for 30 seconds to 1 minute.
Towel Scrunches
Foot muscle strength is easily overlooked, but plantar support protects the arch and maintains proper alignment of the lower limbs.
Spread a towel on the floor, step on it barefoot, and use your toes to firmly scrunch the towel, then slowly relax. Do 12-15 reps per set, 3-5 sets daily. You can choose exercises that suit you and do them in gaps between work or study. Of course, sticking to several long-term physical activities is even better.
Muscle is a woman’s "invisible armor"—it guards health, shapes beauty, and endows strength. It’s a lifelong investment in health—let’s take action!
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