Why resistance fitness training is crucial to your workout program

As a personal trainer, I find that many women are intimidated by the thought of adding resistance workouts into their training program.

Women have been misled about the effects that weight lifting workouts will have on their bodies. Some of the concerns I hear on a daily basis are:

“But I don’t want to get big”

You won’t.

“I don’t want to look like a man”

Again, you won’t.

“But I put on muscle way too easily”

If you were born female, and do not take drugs, this is not possible.

“I just want to do cardio so that I burn fat”

Increasing muscle mass actually helps you burn fat more efficiently than endless hours on the treadmill. If traditional weight training is too intimidating at first, try circuit training workouts! Just don’t think that work out routines for women have to be only based on cardio. This is a mistake.

Without the use of drugs, it is in fact scientifically impossible for women to get big and bulky.
While weight lifting exercises will make you stronger, firmer and healthier, they simply will not make you big. Impossible.

So, that being said, let’s put that fear to rest and focus on all the life changing benefits of weight training and why you absolutely need to and have to pick up those dumbbells!

1) Weight lifting workouts = fat loss! Working out with weights, (along with following a healthy diet plan) has a very positive effect on fat loss. First of all, during a resistance workout you’ll burn calories. Burning calories of course, is how the fat gets gone!

2) Studies have shown that after a good weight training session, your metabolism (the fat burning engine) can stay elevated for 16 to 36 hours. Basically that means you’ll keep burning more calories than normal while you sit and relax in the evening.

3) With an increase in lean body mass (muscle) you’ll burn more calories. One pound of muscle takes 35 to 50 times the amount of calories than one pound of fat to survive. In addition, one pound of muscle is smaller in volume than a pound of fat. A double bonus!

4) Weightlifting workouts help to prevent bone loss and osteoporosis. Load bearing exercise helps keep bones strong by causing muscles and tendons to pull on the bones, stimulating cells to generate more bone.

Weight training has its advantages for every age group. For young women it helps to keep bones strong and prevent bone loss. For menopausal and post-menopausal women, a good workout routine can prevent further bone loss and somewhat reverse it.

5) You’ll be stronger! Increased strength means daily chores become easier and injuries can be prevented. Everyday activities such as lifting your toddler or carrying the groceries are much easier.

Imagine maintaining your strength and being independent as you age. Even moderate resistance training has been shown to increase strength by as much as 30 to 50 percent!

6) As well as building stronger muscles, connective tissue also increases in strength. This acts as a reinforcement for joints and helps to prevent injuries.

7) Resistance training has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol) along with lowering blood pressure. These health benefits contribute to a more efficient heart and cardiovascular system.

8}Decrease your risk of developing type 2 diabetes. Weight training can improve the way your body processes sugar and increases glucose utilization.

9) Improve your confidence and fight depression. A Harvard study found that 10 weeks of weight lifting workouts reduced symptoms of depression better than counseling.

Feeling stronger and more capable will definitely help you beat the blues.

10) Improve your sex life!! Weight training helps to keep a woman’s testosterone levels normal. Testosterone is the hormone produced in the ovaries that is responsible for promoting sexual desire. It can also improve mood, energy levels, increase lean muscle mass, reduce belly fat and slow the aging process.