7 Reasons Why Women Should Lift Weights & Why You Won’t Bulk
Maybe you’ve thought about lifting weights. Maybe you’ve even done some dumbbell curls or picked up a barbell. Every time you hit the iron though, you feel unsure, insecure, and a little fearful. There’s even a silly nonsensical myth that a woman will get bulky or begin to appear manly if she lifts weights. Some also say – it’s bad for your joints, and once you have muscles, you can’t stop lifting or it will all turn to fat. All these uncertainties and misinformations have kept millions of women away from going near a barbell.
Weight lifting isn’t just about bulking up and building muscle mass, the experts say. Its benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease, among a laundry list of positives.
If you aren’t interested in going to a gym, you can still get a good weight lifting workout at home with very basic equipment including dumbbells or kettlebells.
A beginner’s strength-building workout takes as little as 20 minutes, and you won’t need to grunt, strain, or sweat like a cartoon bodybuilder either. The key is developing a well-rounded program, performing the exercises with good form, and being consistent. You will experience noticeable gains in strength within four to eight weeks.
Here’s a look at 7 reasons why resistance training is incredible for your health.
#1. You Will Burn More Calories and Lose Body Fat Quicker.
When it comes to fat loss, the single most important factor is making sure you burn off more calories than you consume on a day-to-day basis,
By weight training, you build lean muscle, and muscle is a metabolically active tissue where carbohydrates and body fat are burned and used as energy. In terms of fat loss, forcing your body to lift heavy weight repeatedly will stimulate muscle growth, which creates a higher metabolism. The more muscle you have, the higher your basal metabolic rate, so the more calories you’ll burn over the course of a day.
When you are done lifting weights, your body continues to burn calories due to its need for muscle recovery. So even when you are no longer in the gym working out, your body is still burning calories for you.
An 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.
#2. You Will Gain Curves and Strength Without Bulking.
When it comes to building curves The treadmill is not your friend! It is true that cardio will shrink you down however cardio burns both fat and muscle.
Lifting weights is a fantastic way to naturally build curves in your body. We’re talking about the hourglass figure — curvaceous butt, a small waist, and strong shoulders.
When you gain all that lean muscle and shed fat all over, you literally change the shape of your body. Muscle adds an amazing, toned, feminine definition to the body.
Since women are naturally meant to be curvy and including weight training into your routine will build strong round curves that will be noticeable as soon as you shed any extra weight.
#3. You Will Be Less Stressed and More Happier.
Several researches have been conducted with large sample sizes of people weight-training regularly. The participants have reported significant improvement in their anxiety symptoms. Healthy people—those without a physical or mental illness—received an even greater boost from lifting weights.
Physical activity especially weight training reduces stress by releasing endorphins, which are chemicals produced in the brain during times of pain and stress; they also improve your mood and decrease tension.
Working with weights — anaerobic exercise — stresses and tears muscles, which increases endorphin production based on the intensity and duration of exercise.
When you lift weights, you not only strengthen your body, you build confidence and self-worth. That mental and physical strength makes life easier and that alone eases stress.
#4. You Will Have Stronger Bones With No Risk of Osteoporosis.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related decline in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. Resistance training improves bone density by putting stress on bones, with greater force resulting in greater results.
Strength training, in particular, has bone benefits beyond those offered by aerobic exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What’s more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance strength and stability.
#5. You Will Have A Healthier Heart.
Exercises that build strength can benefit the heart more than aerobic activities, such as walking and cycling, according to recent research.
Scientists looking at the health records of more than 7,000 people have concluded that, while both forms of exercise reduce the risk of developing heart disease, static activities such as weight lifting or press-ups have a greater effect than an equivalent amount of dynamic exercise such as running, walking or cycling.
Several studies have suggested that an hour or less of weightlifting each week might significantly cut your risk of heart attack or stroke, more than running or cycling.
Both types of exercise improve key measures of cardiovascular health but weightlifting is more effective.
#6. You will Reduce Your Risk of Diabetes.
Not only can lifting weights help improve type 2 diabetes symptoms, but when part of a workout plan that includes aerobics, it can put you on the path to long-term good diabetes free life.
Diabetes is marked by the body’s inability to process glucose and use insulin efficiently, but strength training can help with those issues.
When you strength train, you experience an increase in lean muscle mass, which boosts your base metabolic rate and causes you to burn calories at a faster rate. Burning these calories helps keep your blood glucose levels in check.
The ability of your muscles to store glucose increases with your muscle mass, making your body better able to regulate its blood sugar levels.
Your body’s fat-to-muscle ratio decreases, which in turn reduces the amount of insulin you need in your body to help store energy in fat cells.
#7. You'll Feel Empowered.
This is perhaps the most important point. Lifting weights gives you the confidence and strength to take on life. It makes you feel like you’re unstoppable. The world is yours and you’re capable of anything.
All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.
Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!
Once you’ve incorporated weight lifting into your weekly routines, you will start to feel stronger, fitter, energized, and most importantly, empowered. What once was “the dark side” of the gym will now become your home base because you will have gained the knowledge and confidence it takes to lift weights on your own.
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