Why Women Should Lift Weights

By Wendy Clinch •  Updated: 07/28/15 •  3 min read

If you’re not lifting weights because you’re afraid you’re going to end up looking like this……..


…..forget it. You have nothing to worry about. Most women don’t have the level of testosterone that’s needed to support a bulky physique. And any woman who does is probably supplementing with hormones.

Nonetheless, a lot of women don’t lift weights because they’re afraid they’re going to bulk up. Well, it’s time to set all that aside. Lifting weights is good for you. And here are a number of reasons why:

It’ll help you burn fat: One of the biggest benefits of  weight training is the effect it has on your body’s ability to burn fat during and after exercise. The more muscle you have, the more calories you’ll burn at rest. So, basically, muscles speed up your metabolism, resulting in more effective fat loss.

You’ll improve bone health: Strength training is an excellent way to combat loss of bone mass, thereby decreasing the risk of osteoporosis. This is particularly important for postmenopausal women, whose bodies no longer secrete estrogen. When you perform a curl, for example, your muscles tug on your arm’s bones. The cells within those bones react by creating new bone cells  The result: your bones become stronger and more dense. Another great benefit: strengthening your muscles can also help improve balance and keep you as strong as possible which lowers the chance of a fall-related fracture.

You’ll decrease joint pain: Stronger muscles are better able to hold your joints in position, improving joint performance and decreasing pain. For example, research shows that weak thigh muscles can increase the risk of knee osteoarthritis. Even small increases in muscle strength can reduce that risk.

You’ll look better: Which would you rather have: a body that jiggles or one that’s tight and sculpted? Weight training can help you get the latter, creating curves and definition right where you want it. It can also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms.

You’ll be mentally stronger: Weight lifting is empowering. When you challenge yourself, your confidence grows. And that can help you tackle stuff you never before thought possible.

You’ll improve your heart health:  In an Appalachin State University study, people who performed 45 minutes of moderate-intensity resistance exercise lowered their blood pressure by up to 20% — a benefit equal to or surpassing that of taking anti-hyperintensive drugs. These effects persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly — 30 to 45 minutes a few times a week.

You’ll have better control over your blood sugar: This is especially important if you have diabetes or risk factors. A study published on the Nature Medicine website in April, 2013, reported that weight training encourages the growth of white muscle, which helps lower blood glucose because it uses glucose for energy.

You’ll have more strength for skiing: (It always comes back to this, doesn’t it?) Skiing requires more than gravity to get you down the hill. You need lots of strength in your hips, glutes, and thighs to perform to your optimal level. And while you can get some of that through exercise like running or biking, weight training can help build the muscle strength you need and better protect you from the acute and overuse injuries that are too common in this sport. So when you’re getting ready for ski season, be sure to make weight training part of your fitness routine.


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