Women need to lift weights for many reasons but unfortunately most women skip the weight room and spend all of their efforts on cardio. Many of my female training clients tell me they didn’t want to lift weights because they are worried they will “bulk up”. This is a huge myth! If you are a woman who is stuck on the cardio fitness train, please read on for the 5 reasons why women need to lift weights.
#1: You’ll Increase Your Metabolism & Torch Body Fat
You may think that long duration cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you’ll keep your body burning fat all day long. In fact, a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended. Muscle is more metabolically active tissue than fat, women who lift weights will burn more calories over the course of the day.
#2: You’ll Feel Empowered
Lifting weights—and building strength as a result—comes with a big self-esteem boost. Your strength will not only show in your lean, sculpted body, but also in your attitude and ability to tackle parenting. There’s an emotional satisfaction associated with the accomplishment of weight training that has a very different feel than that of elliptical training. When women lift weights, they not only build physical strength but mental strength as well. Basically, a woman who lifts weights becomes a badass!
#3: You’ll Prevent Injury
Achy hips, back or sore knees, does not have to be your normal! By lifting weights, you will strengthen core muscles and those surrounding and supporting your joints. This can help prevent injuries by helping you maintain good posture, as well as strengthening joint integrity. It is important that you find someone to show you how to lift weights properly, hire a personal trainer to make sure you understand proper lifting form.
#4: Your Clothes Will Fit Better
Research shows that between the ages of 30 and 50, women will most likely lose 10 percent of their body’s muscle mass. Unfortunately, this muscle will be replaced with fat over time. Women need to lift weights to maintain (and increase) muscle mass to prevent this age related muscle loss. Since muscle mass takes up less space than fat, you will lose inches when keeping a consistent strength training routine.
#5: You’ll Build Stronger Bones
Lifting weights builds stronger bones and can help prevent osteoporosis. When you lift weights, you engage muscles that pull on the tendons which, in turn, pull on the bones. This added stress makes bones stronger. While Osteoporosis affects millions of Americans, about 80% are women. You need to lift weights to reduce your chances and increase bone strength.