Walk into most gyms and you will probably see the same scenario, mostly men in the free weights and/or machine weight equipment section and the majority of women on the cardio machines [treadmill, stationary bicycle and elliptical machine]. It reminds me of middle school dances when the room would be divided in the same way, boys on one side girls in the other, until a teacher came over and encouraged exploration of the other side. I’d like to be that educator that encourages women to take that walk across the gym floor and explore the world of weights. The biggest misconception women have about lifting weights is that they will “get big” i.e. muscle hypertrophy. 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 that cause muscle hypertrophy. You will, however, develop muscle tone and definition. We like that! Other reasons and benefits of weight training are:
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. Research also shows that women can develop their strength at the same rate as men.
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.
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.
Improve Your Athletic Performance
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
Reduce 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. 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.
Reduce 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.
Reduce Risk of Diabetes.
Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
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. Note, however, that a strength training professional should always supervise older participants.
Improve Your Attitude And Fight Depression.
A 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.
Weight Training is a guaranteed method for women [and men] to get a firm, hard and energetic bodies. Why don't you be the judge? Go ahead Ladies, walk across that gym floor and pick up a couple of weights...
Biography
Maripili Rodriguez is a National Strength and Conditioning Association-Certified Personal Trainer, Certified Holistic Health Counselor and Natural Foods Chef; Maripili specializes in coaching individuals and groups in their journey to better health and well being. Services include wellness workshops, individual and group personal training sessions, individual and group health counseling, overviews of kitchen basics [equipment and knowledge] and natural food store tours and tutorials. Maripili's services are offered in NY and NJ.
