It’s no myth that schedueling time to lift weights can be a miracle cure for the perfect ‘beach’ body.
Lifting weights quickly became a hobby of mine in early 2017 and I’ve seen much quicker and longer-lasting results from a 2-day strength training routine. I have in fact written a post on the subject myself!
So when Annie Jones (@boostbodyfit) contacted me to offer a more in depth insight I jumped at the chance to work with her. She’s a fitness blogger from across the sea and is giving us, even more, reasons to get fit! Read more about Annie below.
8 Reasons Why Every Woman Should Lift Weights
If you are one of those who diligently goes to the gym, yet you avoid trying the weights, maybe you should think twice. Contrary to popular belief, lifting weights is not only to bulk up. Women, as well as men, should consider lifting weights since it has many benefits. Don’t be afraid to try them out.
Estrogen plays an important part on why women don’t need to worry about bulking up. Testosterone, which is the male hormone, is the reason why men build more muscles than women. Estrogen prevents women from having those large, bulky muscles so don’t worry.
Why then do women need to lift weights apart from aerobics and yoga? For women, instead of weightlifting, we call it strength training. There are many benefits women can get from lifting weights. Read on!
- Benefits of Weightlifting for Women
Burn More Fat
As we age, muscle mass diminishes. That is why it is important for women to lift weights. Not only does the fat burn, but the fat is converted to lean muscles. If you add weight lifting to your exercise routine, it exclusively burns fat and converts them to lean muscles.
Therefore, if you want to get toned arms, try weight lifting to turn that flabby fat into toned muscles. You may also use wrist weights to perform cardio exercises such as jogging and walking for maximum efficiency.
Burn More Calories
Even as you sit, lifting weights helps you burn calories. Simple exercises such as bicep curls, while you rest, does a lot. Weight lifting also contributes to a higher metabolism. After lifting weights, your muscles need extra energy to repair themselves; therefore, your body is still burning energy.
Toned is the New Slim
When a woman reaches age 30, 10% of the body’s muscle is replaced by fat. When you lift weights, the back fat and excess fat disappear because they are converted to lean muscles. Weight lifting helps you tone your body by turning fat into lean muscle.
As people age, bone mass density decreases and causes weak and brittle bones. Strength and resistance training by weight lifting increases blood levels of osteocalcin that makes bones stronger. Routine weight lifting also helps the bones become stronger and reduces the risk of osteoporosis.
Contributes to a Healthy Heart
When we lift weights, the body pumps more iron. Pumping more iron greatly reduces the risks of heart disease. Weightlifting decreases the levels of high triglycerides, high blood pressure, and high glucose levels. Weight lifting also helps minimize the risk of stroke.
Increased Happiness and Lower Stress Levels
Weight lifting as part of the exercise routine triggers the release of endorphins. Endorphins are also called the “happy hormone” which is responsible for feelings of happiness. Endorphins are brain chemicals that combat feelings of stress and pain. As you exercise, endorphins are released by the brain and decrease stress levels. It also helps relieve anxiety, improve brain functions, and moderates the appetite. What better way to relieve stress and vent your frustrations than spending it in the gym.
Increased Energy and Improves Sleep Habits
And we all know what happens when we don’t sleep properly. Exercise helps release adrenalin which is responsible for our energy. It makes our body burn more fat, thus reducing the sluggish feeling. Therefore, when you have used the energy necessary for the day, you will feel relaxed and will surely have a good night’s sleep. In addition to that, insomnia is mainly due to stress. When you have already done your weight lifting routine for the day, your stress levels will dip, and you’ll have no trouble sleeping.
Recommended Strength Training for Women
Now that you know about the benefits of weight lifting, why not start now? Strength training uses weights that help you achieve the above benefits. If you are not sure how to start, read the guidelines below to help you get started.
Use Your Body Weight
You can use your body to start your strength training. It’s like lifting the own weight of your body by performing exercises. Recommended exercises are pull-ups, push-ups, and abdominal crunches. These exercises let you use your body weight for resistance by literally carrying your weight to perform the exercises. I work HIIT routines into my exercise if I have an extended period without strength training, to regain my strength.
Weight machines help target different parts of the body. You can add weights as you progress through the exercises. Whenever you try new exercise equipment, make sure that you consult with a gym instructor on how to properly use it. Don’t overload the weights on the first try. Start with lighter ones that you can handle.
Use Free Weights
Examples of free weights are dumbbells, barbells, and weight bars. You can even purchase your own set of dumbbells from £5- £35 for a full set create a short routine or find some workouts online.
Weight lifting is not just for people who want to bulk up on muscle mass. Weight lifting is a form of strength training or resistance training that has many benefits. The best benefit that women can get from weight lifting is that the body gets toned. After a few weeks of diligently following the weight lifting routine, you will notice that the problem areas such as arms, thighs, back, and abdomen will be firmer. Weight lifting helps target problem areas by converting fat to lean muscle.
Why don’t you start now and reap the benefits of weight lifting? Not only do you get a healthier body but you also become a happier and stress-free person!
Share with us your feedback and tips, too! Do you also have a story to share about the benefits of weight lifting?