I love training with bodyweight exercises . However, weight training has a place in every fitness routine as well. Here are my reasons why women should weight train...
Many people, not just women, dismiss weight training for a host of reasons. As a military trainer i've heard it all, "I don't want to bulk", "I don't know how", "I don't like people staring at me", and millions of other excuses. Truth is, I think the bottom line is people are afraid of what they don't know. So, in an effort to eleviate some of the anxiety and fear of weight training, here are my 8 reasons why women should weight train.
1. You Will Lose Body Fat - Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.
As your lean muscle increases so does your resting metabolism and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
2. You Will Gain Strength Without Bulk - Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones < http://www.bodybuilding.com/fun/bbinfo.php?page=Hormones > that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
3. You Decrease Your Risk Of Osteoporosis - Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
4. Increased Strength & Athletic Performance - Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max.
If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
5. You Will Reduce Your Risk Of Injury, Back Pain & Arthritis - Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.
A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
6. Reduced Risk of Heart Disease and Diabetes - According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure.
When cardiovascular exercise is added, these benefits are maximized.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
7. It Is Never Too Late To Benefit - Women in their 70's and 80's have built up significant strength through weight training and studies show that strength improvements are possible at any age.
8. You Will Improve Your Attitude And Fight Depression - A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
Tee Major is a military fitness instructor, personal trainer, fitness model, tech geek, dog lover, and seeker of all things dangerous. Check out his YouTube channel here .