The number of women who actually participate in any consistent strength training workout is extremely low. we've all heard the myth...
"but i'll get bulky!"
ladies! we don't have enough testosterone for that.
Increasing|maintaining muscle mass is one of the best ways to keep body fat at bay.
strength training|lifting weights = muscle mass.
strength training should be taken seriously among women.
Here are ten reasons why:
1| you will be physically STRONGER:
research studies show that even moderate weight training can increase a woman's strength by 30-50%! think about it...if your maximum strength is increased, you are far less likely to succumb to injury during routine tasks & routine exercise. doing chores|lifting your kids|groceries|laundry|etc will no longer push you to the max!
2| you will LOSE body fat:
recent research has found that women who strength train 2-3x/week for 2 months will gain nearly 2lbs of muscle & will lose 3.5lbs of fat.as our lean muscle increases, so does our resting metabolism. therefore, you burn more calories all day long.
3| you will GAIN strength WITHOUT bulk:
basically, we have 10-30 times less of the hormones that cause muscle hypertrophy required to gain SIZE {read: bulk} from strength training. we will, however, develop muscle tone & definition.
4| you DECREASE your risk of osteoporosis:
according to research, strength training can increase spinal bone mineral density & enhance bone modeling by 13% in 6 months time. in combination with daily calcium, you have one heck of a defense against osteoporosis!
5| you will IMPROVE your athletic performance:
in regards to sports...strength training has shown to improve overall performance, as well as decrease your risk of injury.
6| you will REDUCE your risk of injury, back pain & arthritis:
strength training builds stronger muscles & connective tissues, & also increases joint stability. this, in turn, helps reinforce the joints & helps prevent injury. research has shown an 80% success rate in eliminating|alleviating back pain when strengthening the lower back muscles. other studies have shown improvement in pain associated with arthritis secondary to weight training & strengthening the joints.
7| you will REDUCE your risk of heart disease:
strength training can lower LDL {bad cholesterol}, increase HDL {good cholesterol} & lower blood pressure.
8| you will REDUCE your risk of diabetes:
research shows that strength training can increase glucose utilization in the body by 23% in four months. improving the way the body processes sugar reduces your risk of diabetes.
9| never too late to BENEFIT:
studies show that strength improvements are possible at any age. it's never too late to pick up the weights!
10| you will IMPROVE your attitude & fight depression:
a recent study through Harvard showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. women who strength train report feeling more confident as a result of their program.
personally, i have seen drastic improvements in my overall strength & endurance from strength training alone. my postpartum weight loss journey started with HIIT, however, i now focus MORE on weights & LESS on cardio.
what about you?
what does your workout consist of?
