I hear this almost every time I sit down one-on-one with new female clients. “I want to tone up but I don’t want to look bulky.” And, I understand, most of us have an idea of what we want to look like in our heads and when we think of lifting heavy weights our thoughts immediately go to those huge, muscled-up, overly tanned body builders.
The truth is that unless you have a genetic anomaly, it is almost impossible for a woman to build that kind of muscle without the use of steroids or other enhancement drugs. The fact is, if you want to achieve a toned and lean physique, lifting weights is the fastest way to achieve that!
6 Reasons Why Every Woman Should Lift Weights
You Will Burn More Calories
It all goes back to building muscle. It takes more energy(calories) for your body to maintain muscle than I does fat. So while cardio will burn more calories in one 30 min session, lifting weights burns more overall. By lifting weights you add more muscle mass and boost your metabolism…lifting weights will turn your body into a fat-burning machine. Which leads me to the #2 reason…
More Effective Fat Loss
Most people assume that to lose weight and fat they need to go on a restrictive diet and turn into a cardio monster. This isn’t so. Of course a balanced diet IS required, the miles and miles of running is not. Cardio will shrink you down…but it does just that, it shrinks both your fat and muscle and will leave you skinny and soft. Lifting weights will allow you to build muscle while burning fat. Think about it, a larger engine burns more fuel. More muscle burns more fat.
Studies show that a well-designed strength program can elevate your metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after strength training. Whereas once you stop cardio, the calorie burning stops as well.
You Need To Build Stronger Bones
Ladies, as we age we are at a greater risk of osteoporosis. According to the National Osteoporosis Foundation, 10 million Americans are affected by osteoporosis and a staggering 80% of those are women. Lifting weights engages the muscles that pull on the tendons which in turn pull on the bones. This adds stress to the bones which strengthens them.
It’s Good For Your Heart
The leading cause of death in women is heart disease. 1 in 5 deaths in women is caused by heart disease. Lifting weights reduces your risk of heart disease. Weight lifting was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
A good weightlifting session has the ability to release the “feel good” chemicals called endorphins. These endorphins improve your mood and decrease tension. One Australian study found that people who did three strength workouts a week reported an 18 percent drop in depression after 10 weeks. In addition, exercise reduces levels of the stress hormone cortisol, potentially relieving feelings of anxiety and agitation.
You Will Be Physically Stronger
Increasing your strength will make you far less dependent upon others for assistance in daily living. Now you can open your own jar of pickles! Jokes aside, every day tasks like lifting kids, carrying groceries or laundry all become easier with less risk of throwing your back out.
Ladies, all of us want to feel strong, confident and independent as we age. Adding weight training into your fitness routine will help with all of that.
If you are unsure of what to do or how to get started, click the link to schedule a Free No Sweat Intro. I would love to personally sit down with you and discuss a plan for moving you closer towards your fitness and health goals.