Despite study after study supporting the benefits of strength training, many women still opt for cardio over weight training. Maybe they've worried about "bulking up". Women have seen a few too many men grunting it out in the weight room and the fear that if they pick up up a dumbbell, they'll suddenly start to resemble a linebacker too.
This can happen, but it's extremely rare. Ladies have too much estrogen in their hormonal makeup.
So what's the secret to looking toned? Strength training!!!
Here are the 9 reasons why women should strength train at least 2 or 3 times a week:
1. Your metabolism will soar
As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30's. When you do weight-bearing exercises, you start revving up your metabolism-- and it keeps burning for many hours after you workout.
2. You'll burn fat
Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you're sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good.
3. Your body will get tighter
While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms.
4. You'll fit into your skinny jeans
One pound of fat takes up much more space than one pound of muscle. So even though muscle weighs more, what do you want all over your body? Something that's bulky, like body fat, or something that's lean, and takes up less space, like muscle?
5. You'll reduce your risk of heart disease or diabetes
Curbing age-related muscle loss isn't just good for your looks, it can protect your heart and help ward off type 2 diabetes too. Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries.
6. Your blood pressure could drop
Strength training lowers blood pressure for 10 to 12 hours after each session, which gives your heart a break. How strength training does this is not completely understood, but it possibly has subtle effects on everything from hormones to nervous system regulation.
7. You can do it anytime, anywhere
You don't need a lot of space or a lot of special equipment to get a great strength workout. Simply using your own body weight through the use of push-ups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body.
8. You'll blast loads of calories
Plyometric strength moves (squat jumps & burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great time saver.
9. It's good for your bones
Strength training is one of the best way to break proof your bones. Lifting weights can help counteract age-related bone loss. Strengthening your muscles also improves your balance and keeps you as strong as possible which lowers your chances of a fall related fracture.
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