Undoubtedly, you’ve heard the old horror stories: lifting heavy weights makes women big and bulky, it’s dangerous, it’s bad for your joints, and once you have muscle, you can’t stop lifting or it will all turn to fat.
This is all RUBBISH!!!, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.
The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.
Do you want to feel strong, determined, and confident in everything you do: from fitting into jeans, to moving heavy furniture, to more energy playing with kids, being able to do a pull up to dealing with a stressful career.
Kernow Strength & Conditioning provides an atmosphere where you can feel confident about training with weights, through in depth one on one coaching, fitness programmes and our Ladies Strength & Conditioning Class.
Yoga and the treadmill can have their place in your fitness regime but they’re not enough to get you the results you deserve.
Here are eight reasons you should prioritize strength training in your fitness regimen!
1 MORE EFFECTIVE FAT LOSS
Think weightlifting only benefits those who want shirt-ripping arms? Think again.
Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.
The huge advantage to weight training is your body’s ability to burn fat during and after exercise.
2 MORE MUSCLE, MORE CALORIE EXPENDITURE
As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.
The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.
ASYOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY MORE EFFICIENTLY.
As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.
If you’re losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.
4 QUALITY SLEEP
Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. Morning weight training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.
5 INCREASED ENERGY
Weight training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation. Rather than reaching for that early afternoon cup of coffee, grab a barbell.
6 HEART HEALTH
Weight training can reduce your risk of heart disease.A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
7 BONE HEALTH
As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.
8 STRESS RELIEF
Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.
In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.
Get involved and get lifting