WEIGHT LIFTING FOR WOMEN
What do most of us think of when we think of strength training? For most women, the term bulky typically comes to mind. However, if there is one fitness goal that should be at the top of most of women’s to do lists; it should be to change our opinion of strength training.
Strength training for women does not typically result in bulkiness. The hormonal composition of a woman’s body is not able to support the bodily changes necessary to create such a look. However, the value of this type of training is that it can increase muscular definition, strength, and endurance rather than size.
Strength training allows for immense improvements in well-being and the predominant benefits include:
Burning More Calories – Cardio exercises allow for the greatest caloric expenditure while you are performing them; however, strength training gives us a greater overall caloric burn. Strength training not only burns calories and builds muscle during the workout, it also continues to burn calories while you are at rest. Over time, this allows you to burn calories long after you have performed the exercises.
Improved Body Mechanics – Body Mechanics are the ways in which we move throughout our daily life such as the way we sit, stand, and even sleep. Strength training helps to create proper body alignment, allowing you to maneuver your body weight over the appropriate muscles, thus reducing the stress on joints and muscles that is often associated with back pain.
Boost Overall Health – Strength training has been found to facilitate a healthy mind and body in a multitude of ways. It has been shown to improve sleep and protect muscles and joints from injury and diseases such as arthritis. It has also been found to increase bone density, which for women is of the upmost importance as we are at increased risk for the development of osteoporosis. If that wasn’t enough to get you started, strength training also has been associated with improved body image and overall mood.
Strength training by no means has to be cross-fit exercises; it can be done through simple body weight exercises, weights, and machines. Starting on the path toward incorporating strength training into your fitness goals is very simple and can begin with exercises that include squats/lunges, push-ups, and planks or joining our certified instructors for Boot Camp and TRX classes. As your strength improves, you can integrate machine use, dumbbells, and eventually barbells.
In addition, the benefits of any type of exercise cannot be maximized without the right fuel!
Cassie Rubinstein
