10 Reasons Why Women Should Lift Weights
You Will Be Physically Stronger
Increasing your strength will make daily activities easier. Lifting the kiddos, running errands, and household items won't fatigue you as much as they may currently. Moderate weight training can increase a woman's strength by 30-50%.
You Will Lose Bodyfat
A study I came across found 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 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 35-50 more calories each day. That can really add up!
You Will Gain Strength Without Bulk
Women typically don't gain size from strength training, because, compared to men, women have 10-30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition.
Decrease Your Risk of Osteoporosis
Research has found that weight training can increase spinal bone density (and enhance bone modeling) by 13 percent in six months. This, complimented by adding calcium daily, can be a woman's best defense against osteoporosis.
Improve Athletic Performance
Numerous articles and studies all agree that strength training improves athletic ability in all but the very elite athletes. Golfers increase driving power..Skiers improve technique and reduce injury..and many more. Overall, strength training has been shown to improve overall performance and decrease the risk of injury.
Reduce Risk of Injury, Back Pain, and Arthritis
Strength training also builds stronger connective tissues and increases joint stability. Strength training the lower back muscles has an exponential success rate in eliminating or alleviating low-back pain.
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
Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Weight training can increase glucose utilization in the body by 23 percent in less than half a year.
It is Never Too Late to Benefit
Women in their 70's and 80's have built up significant amounts of strength through weight training and studies show that strength improvements are possible at any age.
You will Fight Depression and Improve Your Attitude
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 more confident and capable as a result of their program, all important factors in fighting depression.