1. Burn More Fat
Research shows that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle.
The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle.
When you do an intense weight-training program, your metabolism stays elevated and you continue to burn fat for several hours after working out. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change Your Body Shape
You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.”
So, no, you won’t bulk up — women don’t have enough muscle-building hormones to gain a lot of mass like men do. The SUPER muscular women you may see at the gym – they have truly made fitness their life. They may be taking hormones, working out 2x a day for hours and hours. That’s not the majority of us. If you keep your diet clean and create a calorie deficit, you’ll burn fat.
3. Boost Your Metabolism
The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss.
Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.
4. Get Stronger and More Confident
Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier.
I read an article once (can’t remember, so sorry) that said regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build Strong Bones
It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight.
Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Improve Mood
You’ve probably heard that cardio and low-impact exercises such as yoga help improve mood; weightlifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training.
7. Improve Sports Fitness
You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing… whatever you enjoy.
8. Reduce Injuries
Weightlifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life.
It can also improve physical function in people with arthritis.
9. Get Heart Healthy
Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. People who do 30 minutes of weight lifting each week have a 23% reduced risk of developing heart disease compared to those who don’t lift weights.
10. Maintain Healthy Blood Sugar Levels
According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.
If you ONLY are doing cardio and some weight training help – reach out to me. I want to help you! You can join a call that I am doing on July 30th at 8pm! HERE is the link to sign up!