Only about 1/5 of females strength train two or more times a week. I think the reason why this number is so low is that most women are under the impression that if they lift weights they will get HUGE. Most women are afraid to lift weights because they think that they will grow 20-inch biceps and huge thighs like the “muscle heads” that go to their gym. This is far from true. Lifting weights can give you the edge of belly fat, stress, heart disease, and cancer.
TRUST ME…you WILL NOT look this this if you lift weights!!
But if you still do not believe me when I say that lifting is good for you…here are 12 reasons why you should strength train:
- You’ll lose 40% more fat: In a study of that compared people who did not exercise at all to those who did aerobic activity only to those who did aerobic activity in addition to lifting all three groups lost weight but the ones who lifted weights lose 6 more pounds of fat as compared to the other groups. People who lift lose FAT while people who do not workout or people who ONLY do aerobic activity lose fat AND muscle. Sure muscle loss drops the number on the scale but it will not improve how you LOOK. Lifting weights will help you keep the muscle while loosing the fat.
You’re Clothes will Fit Better: between ages of 30-50 you loose 10% of your body’s total muscle. Unfortunately, it is replaced by fat and your waist sizes increases because one pound of at takes up 18% more space than one pound of muscle!- You will burn more calories: If you lift weights, the number of calories you burn while you are not working out, increases. Why? After lifting, you muscles need energy to repair their fibers. Additionally, lifting helps you burn more calories during exercise, too. Doing a circuit of 8 moves (takes about 8 minutes) can burn anywhere from 160-230 calories!
- Your Diet Will Improve: Exercise in general helps your brain stick to your diet plan. It helps individuals to stay on track and aids in their weight-loss goals.
- You will handle stress better: Scientists have determined that the fittest people exhibited lower levels of stress hormones (cortisol) than less fit people. Another study showed that after a stressful situation, the blood pressure level of people with the most muscle returned to normal faster than the levels of those with the least muscle.
- You will be happier: Research shows that people who did three weight workouts a week for 6 months improved their scores (significantly) on tests that measure anger and overall mood.
- You will build strong bones: Unfortunately as we age, bone mass declines. As a result, your risk of breaking a bone increases. A study showed that 16 weeks of resistance training increased hip bone density and increased levels of osteocalcin (marker for bone growth) by 19%!
- You’ll get into shape faster: When you think of the word cardio you probably think of running, biking, a group exercise class, etc. But circuit training (weight lifting) raises your heart rate 15 beats higher than if you ran at 60-70% of your max heart rate! This approach to cardio will strengthen your muscles and provide cardiovascular benefits similar to aerobic exercise.
- Your heart will be healthier: Weight lifting will decrease your diastolic blood pressure (bottom number) by about 8 points. This decrease is enough to reduce the risk of stroke by 40% and heart attack by 15%!
- You’ll be way more productive: Research shows that people are 15% more productive on days they workout
- You’ll Live Longer: total body strength is linked to lower risks of death from cardiovascular disease and cancer.
- You’ll be even smarter: Brazilian researchers found that 6 months of strength training enhanced people’s cognitive function. Long term and short term memory were also improved as was verbal reasoning and attention span.
source: Women’s Health Magazine
Question #1: Do you lift weights? Why or why not?
Question #2: Do you participate in any group exercise lifting classes such as Body Pump?
{ 8 comments… read them below or add one }
this is a great motivator! i was definitely one of those girls that thought if i lifted weights id bulk up, but i mostly prefer it over cardio now. i feel like my body is actually improving when i lift. cardio makes me feel like im improving too but to a lesser degree. the lifting burn feels better than a cardio workout! i think it really helps with posture too, which is something that i want to work on. as you mentioned in your first and second points, for people who are trying to lose weight and focus only on cardio, yes the number on the scale goes down but then your skin kind of just hangs. with no muscle tone you get the “skinny fat” kind of look, which is no good!
1. i try to lift twice a week. maybe three times.
2. i usually do not participate in group exercise but they definitely provide a great workout.
I always lift weights! It is so good for you and everything you mentioned is so true. I started participating in group fitness classes like body pump but I prefer to do my own thing in the gym. The classes are good when you know you should workout but you don’t want to push yourself that day. Whenever I feel like that I find a class and in an hour I worked out and I’m glad I did what I did. Better then nothing!
I’ve had personal trainers over the years and that is how I learned how to weight lift properly and face my fears of people looking at me because I might be doing something wrong. I like to incorporate cardio and weight lifting together because you burn more and you work out harder! Then I don’t have to worry about staying on a cardio machine for 30+ minutes.
hahahha to that man! i don’t have a fear of lifting…i just lack time! i really wish i lifted more than i do
LMAO!!! That picture of that man is disgusting! We can’t stop laughing right now. Too funny!
Ok I am with everyone else… that picture of the muscle man is completely disturbing. Is it for real? or was it photoshopped? Holy crap! Anyway, great post. I have been reading about the benefits to lifting, but I have never done it. Do you promise I won’t look like that guy?
I make a conscious effort to lift because I KNOW I’ll feel better when I do. I normally get stuck in a workout rut and just keep running, running, running ’cause I’m almost always training for some race!
I have noticed when I take a day or two to lift during the week (and therefore, a day off running), I get stronger, faster, way more toned, and a much better runner. It benefits me all around!
I also lose weight a lot faster when I lift. Wahoo!
Thanks for you tips and advice on bodybuilding. Great post.
Thanks for you tips and advice on bodybuilding. Great post.
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