You might shy away from lifting weights for fear that you’ll bulk up and look like a male bodybuilder. That doesn’t have to be the case though.
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Women should absolutely be doing regular strength training. In fact, the Mayo Clinic suggests at least two 20-minute sessions each week. There are several reasons why this is especially important for women. Once you get started, you will be so pleased with the results.
It Boosts Metabolism
Surprised? When you build lean muscle mass, your body burns calories more efficiently, even if you aren’t working out. When you rev your metabolism, you can effectively lose weight. And the great news is that the more muscle you build, the more calories you’ll burn. So it doesn’t pay to only lift weights once in awhile. You need to stick to a consistent and regular schedule to get the most out of it.
You’ll See Womanly Curves
You aren’t going to look like Arnold Schwarzenegger but, lifting weights does add definition and toning all over your body. As you build lean muscles in your arms, legs, back, shoulders, waist and legs, you’ll naturally create a svelte silhouette that will make you wonder what you ever so worried about before you added weights to your routine.
You’ll Get Stronger
Imagine not having to ask a man to open your pickle jar or relying on your teen son to carry your heavy grocery bags. Building muscle equates to being stronger. Building muscle all over your body will make a lot of everyday tasks feel easier. In addition, having strong muscles increases your performance during cardio activities, like running and dancing.
Your Energy Levels Will Soar
No more hitting the soda machine at 3 p.m. because you won’t make it through the afternoon otherwise. Lifting weights boosts your metabolism, as said above, which in turns revs your energy levels. The more you do it, the more energy you’ll have. You already know the high you get when you fit in a good workout. Adding strength training to your routine can enhance those effects to a huge degree.
Better Sleep Is Coming Your Way
Yes, lifting weights gives you energy and helps you sleep better. You can’t really ask for more than that. Research shows that lifting weights improves the quality of your sleep and helps you sleep better so you aren’t waking at night. This is likely because your body is operating at top efficiency, which translates to better health overall, including when you hit the sack at night.
Best Weight Training Tips
Weight training isn’t something you should be doing everyday. In fact, it’s best to give your muscles a day between workouts so that they can recover and repair. This is what builds size and strength. Start with a pound load that allows you to complete 12 repetitions of a given exercise with good form. The last couple of reps should be hard, but not impossible. When the moves start to feel too easy, it’s time to increase your pound load or add sets to your routine. By consistently adding to your routine, you can keep your progress on track and continue to see the results you want.
Talk to your doctor before starting a new physical fitness routine to be sure you are doing so in a way that is healthy for you. In some cases, you’ll need a modified routine, especially if you have certain health conditions, are pregnant or are recovering from an injury or surgery. In general, however, weight training is something that all women can benefit from when done in the correct way.