Some women who go to the gym try to avoid the weight room because they don’t want huge biceps or roaring thighs. However, this is not true! Lifting weights has some amazing benefits that you can’t get from cardio alone. According to research, just performing two strength-training sessions per week can help you burn more calories and fat, form lean muscles, feel more energized, and many more.
So, whatever reasons you have for skipping the weight room, here are some great reasons why you should start lifting weights.
1. Enhanced Strength
When you try to improve your maximum strength to a higher level, everyday tasks and routine exercise will be more efficient and less tiring. You won’t be getting injured. If you want to increase your bodily function and satisfaction in life, you should improve your muscle mass and strength by lifting weights.
2. Burn More Fats and Calories
It’s true that cardio exercises burn more calories than strength training throughout your 30-minute sweat session, but did you know that lifting weights burns more overall? Why? Because we go back to building muscles, and it requires more energy or calories for your body to keep muscle cells than it does for fat cells. When you lift weights, it increases your muscle mass, which boosts your metabolism and turns your body into a more powerful fat-burning machine.
3. Less Back Pain, Avoid Injury, and Arthritis
Lifting weights doesn’t only fortify your muscles but also builds tough connective tissues and enhances joint stability. This fortifies the joints and helps prevent getting injured. If gluteal muscles are strengthened, this will get rid of or lessen low-back and knee pain. For women who experience painful osteoarthritis and joint pain, weight training can ease that.
4. It’s Good for the Heart
Weight training is known to enhance cardiovascular health in a lot of ways, such as decreasing your LDL or bad cholesterol, then increasing your HDL or good cholesterol, and lowering your blood pressure. Adding cardiovascular exercise can maximize those benefits.
As your muscles contract, blood is being pushed back up to the heart. After that, your heart recirculates that oxygenated blood back to the muscles, which maintains the cardiovascular system to keep working in better order. Aside from that, having a maintained lean muscle mass can allow you to do more work overall, thus improving that effect.
5. Sharpens Your Brain
Did you know that building muscle and doing weight training is actually good for your brain? From a study published by Mayo Clinic Proceedings, when you combine mentally stimulating activities such as exercise (walking, strength training, cardio, and sports) and using the computer, this can help strengthen your brain functioning, especially for older adults. So, maybe you can probably try doing some movements or moderate exercise while you’re doing something on your computer! This will most likely lessen the risk of developing memory loss and strengthen your mind and thinking skills.
6. Lower Body Fat
From the study of South Shore YMCA in Massachusetts, they found out that the average woman who performs strength training two or three times every week for two months will achieve almost two pounds of muscle and will lose 3.5 pounds of fat. When you increase lean muscle, it will also do the same for your resting metabolism, this allows you to burn more calories during the day.
Just a reminder that women don’t normally develop huge muscles from strength training since women have 10 to 30 times less of the hormones that bring muscle hypertrophy compared to men. Weight training means that it will not make you bulky or big, but excess fat will.
7. Maintain Youthful Shape
Weight training is actually a cheap anti-aging secret! As you get older, you’ll lose muscles and strength. But if you strength train, you will make strength and muscle mass and retain them which helps you maintain your youthful shape.
8. Fight Osteoporosis
Osteoporosis is a disease most common to women. According to the National Osteoporosis Foundation, this disease affects 10 million Americans and 80 percent of them are women. As you lift weights, you are engaging your muscles that pull on the tendon which leads to pulling the bones after. This kind of stress in your bones makes them stronger.
9. Boost Self-Confidence
We all know that women in different shapes and sizes are beautiful in their own way. A woman who feels 100% good about herself from achieving the body of her dreams is a confident woman. Having an increase in self-confidence will be carried over into your relationships, both with your family and friends.
10. You Feel Less Stressed and Even Happier
The best thing about weight training is that it has the ability to create pleasure by letting out endorphins, also known as the “feel-good” chemicals in your brain. Resistance training can fight those blues, according to livestrong.com. Research claims that people who perform strength workouts a week like biceps curls, chest presses, and lat pull-downs experienced an 18 per cent drop in anxiety and depression after 10 weeks of training. Furthermore, exercise can lessen the levels of the stress hormone cortisol, possibly alleviating depression and distress. So, what are you waiting for? Grab those weights and exercise equipment and start your fitness journey today!