Why Women Do Need a Strength Training Routine

Fitness_Chick

Lift Weights – Why You Should Life Weights if You’re a Woman

Why Women Do Need a Strength Training Routine
By Elizabeth Quinn, About.com

Updated: December 8, 2008

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that 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 your 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 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, 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.

You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.
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 feeling more confident and capable as a result of their program, all important factors in fighting depression.
*************************************************************************************
You can learn more about strength training tips and tricks here:
http://sportsmedicine.about.com/od/strengthtraining/Strength_Training.htm

Fitness_Chick

Lift Weights – Why You Should Life Weights if You’re a Woman

Why Women Do Need a Strength Training Routine
By Elizabeth Quinn, About.com

Updated: December 8, 2008

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that 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 your 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 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, 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.

You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.
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 feeling more confident and capable as a result of their program, all important factors in fighting depression.
*************************************************************************************
You can learn more about strength training tips and tricks here:
http://sportsmedicine.about.com/od/strengthtraining/Strength_Training.htm

jessmomof3

Great article, Fitness_Chick!! I appreciate you sharing that! I am a HUGE fan of women weight training and am living proof that heavy weights will not make you *bulky*. :flowerforyou:

mgullette

Fitness Chick to the rescue again! Great read.

MissResa

This is why I always, always, tell my girl friends that they need to add weight training to their cardio!!! Thanks, FC!!
:flowerforyou: :flowerforyou:

plantlady99

Thank you so much for this great read.

Kathy

Tizzle23

Thanks for the fabulous info, I keep trying to get my friend to strength train with me maybe this will motivate her :bigsmile:

Fitness_Chick

Yea I think this is great info as well... glad you guys found it helpful:drinker:

heal4444

Most important thread/post FC!

Let;s make sure we bump up this thread once inawhile for all to see.

FC, you're the bestest of the best!! :flowerforyou: :flowerforyou:

p.s., I also love your latest signature line, of risk...fall...worth it all!! Good for you to keep us all motivated. :flowerforyou:

Fitness_Chick

Most important thread/post FC!

Let;s make sure we bump up this thread once inawhile for all to see.

FC, you're the bestest of the best!! :flowerforyou: :flowerforyou:

p.s., I also love your latest signature line, of risk...fall...worth it all!! Good for you to keep us all motivated. :flowerforyou:

:flowerforyou:

heal4444

:happy: to ya FC!!!

jessmomof3

This is why I always, always, tell my girl friends that they need to add weight training to their cardio!!! Thanks, FC!!
:flowerforyou: :flowerforyou:

Me too!! Why is it that women are afraid of lifting weights?? :huh: They love to hit the treadmill and elliptical at the gym, and that's it!

1Corinthians13

Thanks for this post! I dont do much strength training, and I'll admit it's because I'd rather spend the time I have at the gym on my running. But, I'm working on doing more of it. Because I do know how good it is, and I'm not scared! haha - actually today, my arms are sore from what I did yesterday so yay!

Fitness_Chick

Fitness_Chick

This is why I always, always, tell my girl friends that they need to add weight training to their cardio!!! Thanks, FC!!
:flowerforyou: :flowerforyou:

Me too!! Why is it that women are afraid of lifting weights?? :huh: They love to hit the treadmill and elliptical at the gym, and that's it!

I dunno either Jess!:noway: Strength training...that's my most favorite part!:laugh: Although I love working out in general:drinker:

I saw this article and really hoped many would read it and find it useful, most especially those that shy away from weights in general. Lots of hits on it so that's awesome if even a handful learn from this that it's not only OK but incredibly benefical for women to do IT!


FC

Fitness_Chick

Thanks for this post! I dont do much strength training, and I'll admit it's because I'd rather spend the time I have at the gym on my running. But, I'm working on doing more of it. Because I do know how good it is, and I'm not scared! haha - actually today, my arms are sore from what I did yesterday so yay!

YAY indeed:drinker:

Fitness_Chick

Thanks for the fabulous info, I keep trying to get my friend to strength train with me maybe this will motivate her :bigsmile:

Wow, hopefully this info wil simplify it for her and she'll understand how helpful and vital to our bodies is it!

Can't wait to hear her thoughts once she begins with weights!!! Keep us in the loop OK? lol

FC

Fitness_Chick

This one is sooo worth bumpin over and over and over again... for those who might have missed it first time around and for those who love reread the great workout tips!:drinker:

Fitness_Chick

bump

chellebelle315

aha! this is a great article! and it fits right it with my day. Doing my weigh in at the gym today,. found out that I had lost fat and gained about a pound of lean muscle in the last month...so even sitting here typing this, I'm burning more calories than i was a month ago. How cool is that

Fitness_Chick

aha! this is a great article! and it fits right it with my day. Doing my weigh in at the gym today,. found out that I had lost fat and gained about a pound of lean muscle in the last month...so even sitting here typing this, I'm burning more calories than i was a month ago. How cool is that

very cool!!

Yea I love this article...I give it a bump now and again for others to find if they want to reread it or read it for the first time.

Some Women are afraid of bulking up so they don't try out strength training, that's a bummer as it's so vital to our health in many ways!:drinker:

FC

Fitness_Chick

:drinker: