All women should lift weights to lose weight faster and become stronger
I’m going to be very single-sided in this post.Only because I do not know of any negative aspects of weight training (if done effectively, that is!). The only way a particular exercise would have any adverse effects is if done obsessively, causing injury and health risks. Thankfully with weight training, it’s somewhat hard to do that due to the constant onset of muscle soreness — which sometimes stops you in your tracks. That’s not a bad thing, by the way! It’s our bodies way of saying you have worked it enough, and downtime’s needed for repair. Let’s get into the meaty part of this question so that I can sell you the benefits of weight training for women and the endless benefits it provides now and well into old age!
Five reasons why women should weight train
One: Training with weights helps you lose more body fat
Not many people sing praises at how beneficial building muscle is for your body composition and metabolism. The more muscle you have, the more calories you will burn at rest. Weight training can lead to a weight loss average of about 1.7kg of fat in both standard and overweight individuals. The other wonderful thing is that you preserve lean mass and metabolic rate when you keep lifting weight. The opposite happens with steady-state cardio. It increases your chances of losing that precious muscle mass, leading to putting on even more weight and decreasing your metabolism.
Two: It changes your body shape
Who doesn’t want a more lean, athletic and toned physique? Well, this is what you can get with strength training! The best way to do this is by forming a proper nutritional plan and using weights as your partner along the weight loss journey. When you eat well, you will generally magnify your results, and of course, that will depend on how lean or toned you plan on getting. The choices are ultimately yours. The best schedule is to train with weights 3–4 times per week, splitting your body parts into groups, such as biceps and triceps, back and shoulders. Even three times a week (for someone untrained) will get you some significant fat loss and muscle building results.
Three: It will increase your endurance towards athletic capabilities
When you increase your athleticism, it will boost your body’s maximum capacity to transport oxygen and raise adaptive signalling in muscles for increased work capacity and speed. This is excellent news for anyone that performs sports that require this ultimate performance characteristic. As a regular person, you can tap into this and use it to your advantage. For example, run faster, jump higher and increase your range of movement. This will help you keep up with the younger folks — or exceed them!
Four: It will increase your ability to sleep soundly and reduce pain
Everyone that’s physically active can use the advantage of a more sounder and deeper sleep. Sleep not only rejuvenates us but allows our muscles to recover and repair enough to grow. Better sleep also has a profoundly positive effect on glycemic control, diminishes our risk of diabetes and inhibits us from gaining body fat in the future. It will also help make better food choices during the day and not succumb to the cravings that sleep deprivation seems to cause.
Five: It helps us build better bone mass — leading to fewer fractures.
As you lift weights and increase their heaviness, your bone mass will become stronger and denser. This translates to a much more muscular physique prone to fewer falls and fractures as we age. I always say that now I have a muscular backside; I bounce instead of splatter when I fall. So don’t be a splatterer! (does that word actually exist?)
Take away. Weight training should not be saved for men and young boys. Women stand to benefit just as much — if not more with proper weight training. Think of all the benefits of a strong, healthy and body — as well as a cleaver mind can do for you.Just go ahead and lift… If you would like to read more articles like this or start writing your own, please sign up via my link. I’d love to see you on the other side. Sign up here for your medium subscription