Why women should lift weights

Why lift weights?

I once heard building muscle called 'nature's Spanx'. It holds things in place and makes you look younger. But building muscle, especially as you age, is so much more important than just looking good,

I have been diligent to do strength training since I was in college. To be honest, over the years I have waxed and waned in my commitment as far as trying to lift heavy versus just tone up. Of course, heavy for me is relative. It's pretty light compared to the professionals. But I stayed the course because it not only made me look better, but I knew it provided so many health benefits. My biggest reason may have been though, that it strengthens bones and that is a big deal for me since I watched my mother lose several inches of height and be in constant pain due to osteoporosis as she aged. 

When my husband and I met, we both owned Total Gyms. Which is something I recommend to everyone! They are relatively inexpensive and come in a variety of sizes/options/costs and can be used in relatively small spaces. I also use a variety of kettlebells, dumbbells, weights, and machines, but the Total Gym is the one piece of equipment that I use year-round. 

After we were married, we upgraded to one of the higher quality Total Gym models. I love that one because I can 'lift heavy' by adding extra weight to the machine and not just use my own body weight. But using just your body weight gives you a great workout, especially if you use one of the training DVD's or follow along with a YouTube video.

But enough about me.  Here are the reasons that women need to lift weights:

Why Women Should Lift Weights: A Comprehensive Guide:

In the realm of fitness, the myth that weightlifting is solely a man's domain has persisted for far too long. Traditionally, women have been encouraged to engage in cardiovascular activities like running, swimming, or aerobics, often with the underlying fear that lifting weights might result in bulky, masculine physiques. However, this perception is not only outdated but also deprives women of the myriad benefits that weightlifting offers. From improved physical health to enhanced mental well-being, weightlifting is a powerful tool that every woman should consider incorporating into her fitness routine. So let’s delve into the numerous reasons why women should lift weights, dispelling myths and highlighting the profound impact it can have on their lives.

1. Enhanced Physical Strength and Functional Fitness

One of the most obvious benefits of weightlifting is the increase in physical strength. For women, this translates into an improved ability to perform daily tasks with ease, whether it’s carrying groceries, lifting children, or even participating in physically demanding hobbies. Functional fitness, which refers to the ability to perform everyday activities without strain, is significantly enhanced through strength training. By targeting multiple muscle groups and improving overall muscle coordination, weightlifting ensures that women can move more efficiently and safely in their daily lives.

2. Improved Metabolic Rate and Body Composition

A common misconception is that cardio is the best way to burn fat. While cardiovascular exercises do play a role in weight management, weightlifting offers unique advantages. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. This increase in resting metabolic rate means that the more muscle mass a woman has, the more calories she burns throughout the day, even when she is not exercising. This can lead to more effective weight management and a healthier body composition. Additionally, weightlifting helps in reducing body fat and increasing lean muscle mass, resulting in a toned and fit appearance without necessarily increasing bulk.

3. Bone Health and Osteoporosis Prevention

Women are at a higher risk of developing osteoporosis, a condition characterized by weak and brittle bones. Weightlifting is a crucial activity for bone health as it promotes bone density. The stress that weightlifting places on bones stimulates bone-forming cells, increasing bone strength and reducing the risk of fractures. Studies have shown that regular resistance training can significantly improve bone density, making it a vital exercise for women, especially as they age.

4. Cardiovascular Health Benefits

While it might seem that weightlifting only benefits muscles and bones, it also has significant positive effects on cardiovascular health. Strength training can reduce blood pressure, improve cholesterol levels, and enhance overall heart function. Incorporating weightlifting into a fitness regimen can complement cardiovascular workouts like running or cycling, providing a balanced approach to heart health. The combination of strength and cardiovascular training ensures that women can achieve optimal health and longevity.

5. Enhanced Mental Health and Cognitive Function

The mental health benefits of exercise are well-documented, and weightlifting is no exception. Engaging in regular strength training has been shown to reduce symptoms of depression and anxiety. The endorphin release associated with weightlifting creates a sense of well-being and can act as a natural mood booster. Furthermore, weightlifting requires focus and discipline, which can enhance cognitive function and improve concentration. For women juggling multiple roles and responsibilities, the mental clarity and stress relief offered by weightlifting can be invaluable.

6. Empowerment and Confidence Building

Lifting weights can be incredibly empowering. The act of progressively lifting heavier weights fosters a sense of achievement and boosts self-confidence. Women often report feeling stronger and more capable both physically and mentally as they see their progress in the gym. This empowerment extends beyond the gym, influencing other areas of life such as career, relationships, and personal goals. The confidence gained from overcoming physical challenges can translate into a more assertive and self-assured demeanor in everyday life.

7. Prevention of Age-Related Decline

As women age, they naturally lose muscle mass and strength, a condition known as sarcopenia. This decline can lead to decreased mobility, balance issues, and an increased risk of falls and injuries. Weightlifting is one of the most effective ways to combat sarcopenia. By maintaining and even building muscle mass through regular strength training, women can preserve their independence and quality of life well into their later years. Weightlifting also helps in maintaining joint health and flexibility, which are crucial for staying active and healthy as one ages.

8. Weightlifting and Hormonal Balance

Strength training can positively impact hormonal balance, particularly in women. Weightlifting stimulates the production of growth hormone and testosterone, which are essential for muscle growth and repair. Additionally, it can help regulate insulin sensitivity, reducing the risk of diabetes. For women, especially those going through menopause, strength training can help manage symptoms by promoting a healthy balance of hormones and reducing the negative effects associated with hormonal changes.

9. Customized Fitness and Adaptability

One of the great advantages of weightlifting is its adaptability to individual fitness levels and goals. Whether a woman is a beginner or an advanced athlete, weightlifting routines can be customized to meet her specific needs. Trainers can design programs that focus on strength, endurance, hypertrophy (muscle growth), or even rehabilitation from injury. This customization ensures that women can start weightlifting at any stage of life and progress at their own pace, making it a sustainable and enjoyable form of exercise.

10. Social and Community Benefits

Joining a gym or a weightlifting class can offer significant social benefits. The sense of community and camaraderie found in these settings can be motivating and inspiring. Women can share experiences, support each other’s progress, and celebrate achievements together. This social aspect can make weightlifting more enjoyable and help maintain long-term commitment to a fitness routine. Moreover, seeing other women lift weights and break stereotypes can be empowering and encourage more women to take up strength training.

Dispelling Myths About Women and Weightlifting

Despite the overwhelming benefits, several myths continue to deter women from lifting weights. It’s essential to address and dispel these misconceptions:

• Myth 1: Weightlifting Makes Women Bulky

• The truth is that women do not have the same levels of testosterone as men, which is the primary hormone responsible for muscle growth. As a result, it is incredibly difficult for women to gain bulky muscles from weightlifting alone. Most women who lift weights develop a lean, toned physique rather than a bulky one.

• Myth 2: Weightlifting is Dangerous for Women

• Like any form of exercise, weightlifting can be safe when done correctly. With proper form, guidance, and progression, the risk of injury is minimal. In fact, weightlifting strengthens muscles and joints, which can prevent injuries in daily life and other physical activities.

• Myth 3: Women Should Only Do Cardio to Lose Weight

• While cardio exercises are effective for burning calories, they are not the only way to lose weight. Weightlifting can also contribute significantly to weight loss by increasing muscle mass and boosting metabolism. A combination of cardio and strength training is the most effective approach for overall health and fitness.

• Myth 4: Older Women Should Avoid Weightlifting

• On the contrary, weightlifting is particularly beneficial for older women. It helps maintain muscle mass, bone density, and joint health, which are crucial for preventing age-related decline and maintaining independence.

Getting Started with Weightlifting

For women new to weightlifting, it can be daunting to know where to start. Here are some steps to help ease into a strength training routine:

1. Consult a Professional: Consider hiring a certified personal trainer, at least initially, to learn proper techniques and create a personalized workout plan.
2. Start Light: Begin with lighter weights to master form and prevent injury. Gradually increase the weight as you become more comfortable and stronger.
3. Focus on Compound Movements: Exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses, are highly effective for building strength and functional fitness.
4. Consistency is Key: Aim for at least two to three weightlifting sessions per week. Consistency is crucial for seeing progress and reaping the benefits.
5. Listen to Your Body: Pay attention to how your body responds and adjust your workouts accordingly. Rest and recovery are just as important as the workouts themselves.

Conclusion

Weightlifting offers a plethora of benefits for women, from improved physical strength and metabolic rate to enhanced mental health and empowerment. It is a versatile and adaptable form of exercise that can be tailored to individual needs and goals. By dispelling common myths and understanding the profound impact of strength training, more women can embrace weightlifting as a key component of their fitness journey. Whether you’re looking to improve functional fitness, prevent age-related decline, or simply boost your confidence, weightlifting is powerful tool to reach your goals.

 

Total Gym Fit 

 Now that you know all the benefits of weightlifting for women, once again check out the link for my favorite Total Gym.

Ab crunch accessory shown in this video.

 Total Gym Pilates workout kit 

Total Gym Apex with 6 resistance levels.

 Total Gym Apex with 8 resistance levels.

Total Gym Apex with 10 resistance levels. 

Total Gym Apex with 12 resistance levels.

Total Gym XLS

Total Gym Fit. (This is the beast we own!)