Why Strength Training Is Important for Women (OR Anyone)

When I ask most people what type of workout they like to do, they usually say either cardio or dance.  A few will say yoga or Pilates but very rarely do I get anyone that says weight lifting.  Personally, I would rather life weights all day long than do cardio.  However, over my years of experience and training I have learned the value of both.  For those of you that already love lifting weights, maybe you will feel a little self-gratification after reading this or even learn something yourself, but right now I am talking to the skeptics, the haters and the ones that just don't wanna when it comes to strength training.  I am going to give you a few benefits and other important info on why you should add some weight (to your routine not your body).

That is so gross!!

• The top reason to add weights is so simple.  Strength Training builds muscle and muscles fuels the metabolism.  Muscle burns more calories than fat.  Therefore, the more muscle you have, the higher metabolism you will have and more calories you will burn.  A study done by Penn State found that adding weights to a cardio program burned 40% more fat.   
• Muscle burns 3 Times MORE calories than fat.  And pound for pound, fat takes up a whole lot more room.  People that only do cardio and lose weight are also losing muscle and water.  When you weight lift and loose weight you are simply losing fat.
• Lifting also helps you burn calories while at rest.  This relates back to the the first one of course because the more muscle you have the more fat and calories you will burn.   BUT, because of the higher metabolism and those same muscles will keep burning off calories after you stop working out. 
  
  
• Strength training improves the cardiovascular system and muscle endurance, both of which can also improve cardio performance.  
• Adding weights can also make you more energetic.  Lifting will build up lactic acid in the body which can be reprocessed into energy.  
• Lifting has been proven to decrease risk of osteoporosis.  Bones are strengthened as well as the muscles around them. 
• Total body strength has been linked to lower risks of death from heart disease and some cancers. 
• This is especially important as we get older but strength training improves posture, balance and coordination which can reduce risk of falls or other serious injuries.  
• It can help improve you mood and sleep habits.  You get endorphins from weight lifting just like cardio.
• An improved mood can also come from the change in body composition and how pleased you become with how you look.  You can do all the cardio, such as running and biking that you want, and that is GREAT.  But if you are looking to really change your body composition, only adding weights can do that.  It will help you build so much confidence.  
• Last definitely not least, strength training allows you to show the world your strength as a woman.  Show everyone that women aren't weak and we dont need anyone to open the peanut butter or move the furniture.  It is empowering. 

Misconceptions:  There are many reasons why people WON'T do weights, especially women.   Allow me to crush all those excuses for you.

1. I don't want to bulk up.  New flash, the only way you will bulk up by lifting weights is if you become a professional body builder and start taking testosterone.  Women's bodies were not built to naturally bulk up and the only way some women do is if they naturally have more testosterone than oth

   

   Most of these weights I bought at Walmart, along with the stand

   ers or are taking supplements.  Most women will only life with small weights anyway, about 3 times a week and that is no where even close to enough get bulky.  It makes women look lean and fit.
2. I dont have a lot of money to spend on a set of weights.  Who does!?!?!?  Sorry ladies, weight lifting and strength training also includes everything you can do with your own body weight, including push ups, pull ups, squats, lunges and planks.  If you want to add more than just your own body weight, there are also resistance bands, free weights (dumbbells or barbells) and weight machines.  That's were your money comes in but even those can be relatively cheap.   You can get workout programs online, like the one I do called "Body Beast".  Sagi Kalev shoes you how to do the moves and guides you through each rep and set.  If you aren't willing to do a program, just get on Pinterest or Google to get some ideas of what moves you can do.  If nothing else, I can put together a set for you as a Health and Fitness Coach and Certified Personal Trainer. 

Bottom line here is that in order to really get ultimate results, we need BOTH cardio and strength training.   They go hand in hand and only work to improve one another.  To find out more about the Body Beast Program, T25 Program and many other programs available, click on the pic to the left.