With my 6 week weight lifting program for women ending tonight I decided to share with you some inspiration that I shared with them today to keep you interested and motivated to hit the weight room! Weight lifting is so important and I feel like it is extremely overlooked in our society, especially with women. I believe lately there has been more emphasis on it’s importance- and it’s reflected in the number of women attending my programs! (PS- Level 2 weight lifting starts on April 11th at the YWCA!).
Here are my favourite reasons to lift weights:
Why All Women Should Lift Weights
- Boosts the Metabolism
1 pound of muscle burns 30 more calories than 1 pound of fat in a day. Training anaerobically (without oxygen) as you do when you lift weights with intensity burns extra calories for a few hours after activity, as well as many more throughout the day. A woman experiences a 2-5 % reduction in metabolic rate per decade of life due to a decrease in muscle mass, which can be prevented through weight training!
- Develops ‘Toned’ Muscles
Weight lifting creates the visible muscle seen on a person who has a low body fat percentage. You should be applying the Progressive Overload principle (lifting heavier, faster, longer, or with less rest) to your workouts to ensure you continue to stress the muscles to gain the physical and physiological benefits. Don’t stress about building large muscles, they are extremely difficult to build for women without lifting weights daily, eating plenty of calories and protein, and having the right hormonal and genetic makeup.
- Prevents Disease & Improves Health
Weight training (as part of an overall healthy lifestyle) may prevent, or help to prevent Diabetes, Cardiovascular disease, Dementia, as well as many types of Cancers.
- Prevents Osteoporosis
1 in 3 women are prone to Osteoporosis in their lifetime. Osteoporosis is a disease associated with loss of bone mineral density, which can lead to falls, fractures and loss of quality of life. The primary way to prevent Osteoporosis is strength training!
- Creates Functional Strength For Everyday Life
By training the proper muscles and movement patterns in the gym activities of daily life become easier and less taxing. Gardening, walking to and from the grocery store, and mowing the lawn are done with ease!
- Improves Your Posture
Weight training combined with mobility/flexibility and other manual therapies such as foam rolling and myofascial work (similar to deep tissue massage) can improve your range of motion, posture, and decrease overall aches and pains associated with sitting, or repetitive motions of daily life.
- Adds Variety to Your Routine and Athletic Abilities
An overall fit and athletic person should be strong, fast, powerful, mobile, flexible, coordinated, and agile. Weight training is a crucial aspect to developing overall health and fitness, and helps you stay motivated to exercise!
- Makes you Feel Confident and Happy!
As you improve in your strength, endurance, and power, your overall athletic function improves. As you move better you are guaranteed to feel better and more confident. Endorphins are released when you work hard in the weight room that boosts your mood for the day!
- Helps to Prevent Falls
Strength, stability, balance, posture, and coordination should be emphasized in your weight routine so that you are prepared to catch yourself if you were to slip and fall. People who are stronger and more agile tend to become less injured, and therefore maintain their independence and quality of life for longer. THE leading cause of hospitalizations, and one of the leading causes of death for those over 65 is FALLING! This is something that can very much be prevented.
- Improves our Reflexes
When we don’t strength train we lose our ability to fully fire and coordinate our muscles and movements. By working hard in the gym you teach your muscle fibres to fire in a synchronized manner to improve reflexes, as well as maximal strength and power.
I hope that helps, and that now you are running to the weight room to get started 🙂