Lift Off: Weightlifting is a great body-sculptor and metabolism-booster
Research has consistently shown that women who maintain a regular, moderate strength-training program enjoy a long list of health advantages. However, some women still fear that weight training might make them too bulky and appear unfeminine. This is simply untrue and the benefits are too good to pass up.
Take a look at these good-for-you truths about women and weightlifting:
You'll Lose More Fat Than You'll Gain in Muscle
Women typically don't gain size from strength training.
This is because, compared to men, women have 10 to 30 times less of the hormones that cause an increase in muscle size. Wayne L. Westcott, Ph.D., C.S.C.S, fitness research director at the South Shore YMCA in Quincy, MA, has conducted numerous weight-training studies with thousands of women and has consistently found that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight (muscle) and loses 3.5 pounds of fat.
Increase Your Metabolism
For each pound of muscle you gain, you can burn approximately 35 to 50 more calories per day. For example, if you gain two pounds of muscle and burn 40 extra calories for each pound, you'll burn 80 more calories per day, or approximately 2,400 more calories per month, which could lead to almost 8 pounds lost in a year!
Make Activities of Daily Living Easier
Extra strength makes some daily activities easier like, lifting groceries, luggage, children; opening cans and jars, moving some household items and trips up and down the stairs. Pound for pound, women can develop their strength at the same rate as men.
Boost Your Bone Health
According to Westcott, by the time you leave high school, you have established all the bone mineral density you'll ever have, unless you strength-train. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months, so strength training is a powerful tool in the fight against osteoporosis.
Reduce Your Risk of Diabetes, Fight Heart Disease and Arthritis
Research indicates that strength training can increase glucose utilization in the body by 23 percent in a four-month period, improve cholesterol and blood pressure as well as strengthen joints, which will minimize pain.
Improve Your Game
Whether it's golf, tennis, rowing or any other sport of choice, strength-training will help you bring more power to your game and reduce your risk of injury.
Boost Your Mind
Women who strength train commonly report feeling more confident and capable. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did.
Improve at Any Age
Studies have demonstrated that improvements in strength are possible at any age. However, due to the higher risk of disease as we age, you should get your doctor's OK prior to starting a program, and consider working with a fitness professional to ensure proper exercise selection, resistance and alignment.
Getting Started
The American College of Sports Medicine recommends that at the very least, we should do 8-10 exercises for our major muscles (front and back of the legs, trunk, shoulder girdle and arms) two times each week. Once your physician says it's OK, it is a good idea to consult with a fitness professional to determine the appropriate exercises and progression for your body, health history and goals.
