Most Important Reasons Women Should Lift Weights
Hi my name is Robbie, and I’ve been a fitness trainer certified with all my advanced credentials for twenty-five years, and I find that a lot of women either don’t know how to train with weights properly. They might have dabbled a little with some dumbbells and played around with some of the machines at the gym but never really knew how to get the maximum results from having the knowledge and the right coaching to get them to the next level.
I have heard all the horror stories that lifting heavy weights will make women huge and bulky it’s also, dangerous. Another misconception is that it’s terrible for your joints, and once you gain muscle, you can’t stop lifting, or it will all turn to fat. I’ve listened to these ridiculous stereotypes for many years. All this does is create skepticism. So many women would experience the incredible physical transformations of resistance training if they were instructed properly.
It’s time to put that doubt and uncertainty aside. The fact is that weight training does not hurt your body. What it does is help you to live in a healthier and stronger body.
When you take the time to examine and list your fitness goals, you may be surprised to learn that that strength training will not only help you reach them but you will most likely arrive much faster than performing cardio exercise alone. The treadmill and Yoga, as well as other fitness modalities, can have their place, but they’re not enough. Here are some of the most important reasons you should add strength training to your fitness regimen!
WEIGHT TRAINING ACCELERATES MORE EFFECTIVE FAT LOSS
Weightlifting benefits are a lot more than women who only want ripped arms and abs. Think again.
Weightlifting is not only for adding size to your muscles but when comparing it head-to-head against many other cardiovascular exercises, resistance training comes out extremely high in the battle to burn calories.
The tremendous advantage of weight training is your body’s capability to burn fat during and after exercise.
STRENGTH TRAINING IS MORE THAN JUST FOR PHYSICAL IMAGE?
After an intense strength training workout, your body continues to absorb additional oxygen in the hours and even days that follow. The term is known as excess post-exercise oxygen consumption or EPOC.
When your body uses more oxygen, it will, in turn, require more caloric expenditure and a higher increase in your metabolic rate.
WHEN YOU HAVE MORE MUSCLE, YOU BURN MORE CALORIES
As your body increases strength and lean muscle mass, you end up using calories more efficiently. Your daily muscle contractions from walking to an intense workout will contribute to how many calories you ultimately burn on a given day. Sitting certainly will burn fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.
The more muscle contractions you experience through the day will create a higher amount of calories you’ll burn. If you are carrying more lean muscle mass on your body, you’ll have more muscle contractions and thus burn more calories.
WEIGHT TRAINING WILL EVENTUALLY GIVE YOU THE CURVES YOUVE ALWAYS WANTED
As you are focused on building muscle, your body begins to take on a beautiful hourglass shape. Although cardio oriented exercises can help you lose weight, that weight reduction comes in the form of both fat and muscle tissue.
If you’re losing both fat and muscle, you can drop those lovely curves as well. Strength training will help create and sustain them.
GETTING ADEQUATE SLEEP REGULARLY
Having a strength training routine dramatically improves sleep quality, aiding in your ability to fall asleep faster, sleep more in-depth, and wake less often during the night.
A study that was written in the International SportMed Journal suggests that morning resistance training or high-intensity training dramatically affects the quality of sleep and lengthens the time of rest the night after training.
RESISTANCE TRAINING INCREASES ENERGY
Resistance training creates an increase in energy expenditure for hours after your through training. There is a study published by the National Institute of Health that suggests increases in energy expenditure, even after a minimal resistance training session, may favorably affect energy balance and fat oxidation.
KEEPING YOUR HEART HEALTHY
Weight training can reduce your risk of heart disease and be recommended as a healthy form of exercise for those at risk of heart complications from the American Heart Association. A study that was published in the Journal of Strength and Conditioning found that people who lifted weights regularly are less likely to have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
Another incredible study that was conducted by researchers in Brazil found that even though the heart rate increased in patients during heavy weight training, their blood pressure and resting heart rate were significantly lower the following morning.
KEEPING YOUR BONES HEALTHY
As you get older, you’re at a higher risk of losing both bones, and muscle mass. Postmenopausal women are at a higher risk for osteoporosis because the body no longer secretes estrogen. Weight training is an excellent way to battle the loss of bone mass, and it decreases the risk of osteoporosis.
FEELING STRONGER, MORE DETERMINED, AND CONFIDENT
Here is a great study conducted at McMaster University which found that after a year of resistance training, postmenopausal women effectively increased spinal bone mass by 9 percent. The sooner you begin weight training, the higher chance you have to maintain bone health later in life.
INCREASING STRESS RELIEF
Exercising is one of the most significant ways to manage stress. Researchers have consistently found that those who regularly strength train tend to handle stress better and experience fewer adverse reactions to stressful situations as those who do not exercise. Resistance-training research on older adults shows that moderate intensity weight training improves memory and cognitive function.
We all want to feel our strongest, more determined and have higher confidence in all that we do in life: from fitting into jeans to moving heavy boxes, to playing with kids, to dealing with a stressful job.
Weight training can benefit us in all phases of your life. Put it in your fitness program you’ll feel stronger, healthier, and more confident!