5 Reasons Women Should Lift Weights
I have the privilege to work with many women each day who are looking to lose some weight and get in shape. The biggest concern I hear from these women is about lifting weights. There is an inherent fear that women will get bulky or manly looking if they lift heavy weights. Well, I’m here to tell you, that is a bunch of bologna. I promise ladies, you won’t look like a man, grow chest hair or start scratching in odd places if you pick up some weights. You will actually start to look more curvy and defined. Here are 5 reasons why I think its so important for us as women to lift heavy things.
1. You will burn more fat and calories
Don’t believe the small signs on the cardio machine that tell you the “fat burning zone” is the best way to achieve fat loss. Don’t get me wrong, any kind of exercise is better than none, but building muscle will help you to shed the fat quicker than long bouts of cardio on the treadmill or elliptical. A study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just cardio, but all the weight lost by the weight lifters was primarily fat while the cardio group lost a lot of muscle along with some fat. And more muscle, less fat translates to smaller clothing sizes than their less muscular counterparts.
2. You will fight osteoporosis
Lifting weights and building muscle will actually help to strengthen your bones. As women who aren’t getting younger, combating osteoporosis is essential to maintaining our health. And….. you are never too old or too young to start.
3. You will prevent injury
Having strong muscles that know how to work properly together helps to improve coordination, stability and balance. All of these components can help to prevent injury during slips and falls.
4. You will reduce your risk for or help control diabetes and heart disease
Weight training can actually help to control your blood sugar and improve cardiovascular health. Paired with a good diet, you can help to prevent and manage chronic diseases.
5. You will get stronger
Lifting weights will ultimately help you to gain strength and even endurance. As women, strength is especially important for carrying our children around and having enough endurance will help us to physically keep up with the busyness of being a woman.
Tips for starting a weight training routine:
- Start with a weight that you can lift comfortably for at least 12-15 repetitions.
- If you can lift it more than 15 times, it is probably too light
- If you can’t lift it more than 5 times, it is probably too heavy