Are you a woman who is looking to get a leaner tighter body and maybe even drop some pounds? Are you a woman whose workouts are 80+% more cardio like zumba, kickboxing, hip hop, jazzercize, running, fast walking or any of the numerous cardio options out there? Do you tend to shy away from lifting with weights or resistance bands because you are afraid of bulking up with masculine muscles and size? If this is you, then that is one of the numerous errors women make in their health and wellness journey. I’ll explain why.
Women who lift weights are more confident, have lower body fat levels, have lean, shapely, sexy, curves and look super fit. Weight training will improve your health on every level and help you build a better body. It’s actually better for fat than cardio in the long run.
Still not convinced? Here are the key benefits of strength training for women:
Improved Body Composition
Strength training builds feminine, curvy, sexy, muscle tone and increases metabolism. When you lift weights, you burn calories during and after your workout. This training method raises your resting metabolic rate for up to 48 hours after leaving the gym. At the same time, it supports muscle growth. Over time, this leads to a better muscle-to-fat ratio.
Build Stronger Bones
Studies indicate that lifting weights can increase bone density by as much as 13 percent in just six months. This lowers your risk of osteoporosis and fractures. Strength training is the best way to combat loss of bone mass and maintain your range of motion.
By lifting weights, you’ll gain strength without the bulk. Contrary to popular belief, strength training doesn’t make women huge. Men bulk due to naturally higher testosterone levels. The average woman does not naturally produce enough testosterone to produce masculine bulk. When you see that minority of women with manly body builder bulk, it is usually a result of a combination of steroids and a drastic increase in daily calories. For the average woman who lifts it actually helps build a lean shapely butt and legs, flat belly and tank top ready arms and back.
Better Cardiovascular Health
According to the American Heart Association, pumping iron decreases heart disease risk and lowers bad cholesterol. It also regulates blood pressure and blood sugar levels, reduces waist circumference, and boosts overall endurance, leading to better cardiovascular health.
One of the major benefits of strength training lies in its ability to regulate your mood. This workout method keeps your brain sharp, wards off depression, and relieves stress. Have you noticed how great you great after a hard workout despite having a bad day? Lifting weights increases dopamine and endorphin production in the brain, which helps improve your mood. On top of that, it’s one of the best ways to fight the damaging effects of stress on your body.
Sample Weight Training Schedule:
Day 1: Chest/Triceps
Day 2: Legs
Day 3: Back/Biceps
Day 4: Cardio/Abs
Day 5: Shoulders
Day 6: Cardio
Day 7: Rest