There is a common misconception in the world of strength training for women-- it is assumed that if women strength train, they will get "bulky", and what woman wants to be considered "bulky"? This idea is so far from the truth! In fact, I cannot think of one reason why you should NOT strength train.
Here are 10 reasons why strength training is an imperative component in your fitness routine:
1. You'll Lose More Fat Than You'll Gain in Muscle. Research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. 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 bulking up.
2. Your New Muscle Will Help Fight Obesity. As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!
3. You'll Be a Stronger Woman. Studies indicate that moderate weight training increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.
4. Your Bones Will Benefit. 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 against osteoporosis.
5. You Will Reduce Your 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.
6. You Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.
7. You Will Be Able to Beat Back Pain and Fight Arthritis. 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 arthritis pain and strengthen joints.
8. You'll Be a Better Athlete. Strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.
9. It Will Work No Matter How Old You Are. Studies have shown that numerous women in their 70s and 80s who strength train show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
10. You’ll Strengthen Your Mental Health. 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.
So ladies, go get those 5-10lb dumbbells and get busy!
