Strength Training: Not Just for Men

Many women shy away from strength training when they are trying to lose weight. Some women think it will make them bulky. Others try it for a few weeks but quit when they don’t see results. The truth is, even though the physical results may take a month or two to notice, weight training offers many benefits, including weight loss.

Regular strength training increases lean body mass. This doesn’t mean you’re going to bulk up if you include regular weight training into your routine. Sure, if you devote your life to becoming a bodybuilder you can bulk up but it is very difficult for a woman to bulk up because we lack testosterone. Weight training increases your metabolic rate. Each pound of lean body mass burns 35-50 calories per day. Fat burns less than 1/3 of that. By increasing your lean body mass you will lose weight faster.

Weight training is great for your bones and joints! Strength training can increase bone mass and decrease your risk for osteoporosis and bone fractures later in life.  Strength training also strengthens the tendons and muscles surrounding your joints, which will help prevent injuries.

Getting your heart pumping with some dumbbells can actually protect your heart from disease. Strength training can reduce you cholesterol and blood pressure, which are two major risk factors for heart disease. With heart disease as the number one killer of women in America, this alone, is reason enough to start a strength training program.

Other benefits of strength training include reduced risk of depression, diabetes, and obesity. It’s also great for improving balance and enhances everyday skills such as walking and picking up children, which are very important later in life.

Starting a strength training program doesn’t mean you have to totally reschedule your life. First check with your doctor before starting a program. A few people are at risk and have special limitations for weight training. Develop a program with a professional or use training guides to create your own.  Aim to strength train 2-3 times per week and train all the major muscle groups each time you lift. A good program should include 3 sets of 8-12 reps. By including strength training in your normal workout, you can shed pounds and decrease your risk for many ailments later in life!