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We know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat at bay and to improve overall fitness, particularly as we age. We also know that weight lifting is the best way to build muscle mass. Still, the number of women who actually participate in any formal or consistent weight training workout is still extremely low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
1. You Will Be Physically Stronger.
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.
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.
2. You Will Lose Body Fat.
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..
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..
3. Gain Strength Without Bulk.
Women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
Women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
4. You Decrease Your Risk Of Osteoporosis.
Weight training can increase spinal bone mineral density (and enhance bone modeling). This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
Weight training can increase spinal bone mineral density (and enhance bone modeling). This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
5. You Will Improve Your Athletic Performance.
Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and 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. Weight training can ease the pain of osteoarthritis and strengthen joints.
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. Weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
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.
8. You Will Reduce Your Risk of Diabetes.
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. weight training can increase glucose utilization in the body by 23 percent in four months.
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. weight training can increase glucose utilization in the body by 23 percent in four months.
9. It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age.
10. You Will Improve Your Attitude And Fight Depression.
Strength training helps 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.
Strength training helps 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.
1 comment:
Super great report. Love it, will share it with my wife. Thanks.
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