8 Reasons Women Should Do Resistance Training

Did you know that the benefits of weight training for women and those over the age of 40 far outweigh those who do just cardio.   Cardio is very important, but adding weight training is essential.  Here’s why:

1.       You Will Lose Body Fat

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains 2-3x a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long.

2.       You Will Gain Strength Not Bulk

Researchers also found that unlike men, women typically don't gain size from strength training,    because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition.

3.       You Decrease Your Risk Of Osteoporosis

Research has found that weight training can increase spinal bone mineral density (and enhance   bone modeling) by 13 percent in six months. Strength training and the adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

4.       You Will Be Physically Stronger

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max and the chance of injury is decreased.

5.       You Will Reduce Your Risk Of Injury, Back Pain & Arthritis

Strength training not only builds stronger muscles, but also builds stronger connective tissues   and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.

6.       You Will Reduce Your Risk Of Heart Disease & Diabetes

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure.  When cardiovascular exercise is added, these benefits are maximized In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in 4 months

7.       It Is Never Too Late To Benefit

Women in their 70's and 80's have built up significant strength through weight training and studies show that strength improvements are possible at any age.

8.       You Will Improve Your Attitude And Fight Depression

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.