Women: It’s time to lift weights!

When it comes to strength training…most women are shy about entering the ‘other’ side of the gym.  However, if you are looking to tighten and tone your muscles, it is the best solution.  Spending hours on your favorite elliptical or in a step aerobics class will definitely burn calories as well as improve cardiovascular function, but it won’t quite give you the toned physique you want.  Not only will strength training create a lean look, but it increases your muscle mass, which allows you to burn calories all day. 

Looking to kickstart your metabolism?  Strength training is the key.  Every pound of muscle burns about 30 to 50 calories per day, while every pound of fat burns two to five calories per day.  If you have ever said to yourself, “There must be something wrong with my metabolism” maybe it is due to lack of muscle.  Unfortunately, our metabolism slows as we age, which is why it is especially important to continue to strength train.  By age 50, we can lose up to a pound of muscle each year!  Not only will you lose weight, but you will also lose inches (think: dress sizes!).

With all of these benefits, why aren’t women everywhere flocking to the nearest weight bench?  Reasons could include fear of bulkiness and sometimes even fear of the weight bench!  Many women fear of gaining bulk while weight training, however, the opposite is true.  Muscle tissue may weigh more than fat tissue, however muscle tissue takes up considerably less space.  Which is why you may see the number on the scale increase, but your waist size decrease.  It is important to focus on the way you feel, the way your clothes are fitting and your increasing strength and muscular endurance rather than a number.  Note: it takes hours of heavy lifting, and usually an outside supplement, for females to gain bulk.  Through moderate weight training (think: two to three times a week) you may see up to a 40 percent change in strength without any physical changes!

If this isn’t reason enough to hit the weights, then hopefully the way you feel after will be.  Strength training is a great way to increase a mood, blow off stress, anxiety and tension from the day! 

Source: MSN Health & Fitness and Prevention Magazine

Add comment November 1st, 2007