Most women are hesitant of lifting weights because they are afraid of getting hurt, but if you take it slow and learn proper technique, whether it be through videos or a trainer, there is minimum risk of injury. By that we mean, it’ just another day at gym! Another excuse is the adage of women fearing becoming “bulky” or looking too “masculine” because of weight lifting. This is simply not true. Women don’t have the same hormonal makeup as men and it is physiologically impossible for them to gain a lot of muscle mass very easily. Weightlifting triggers anabolic hormones (which encourage muscle growth) in both men and women, but men produce more than 10 times as much as women!
Scientists recommend weightlifting for ALL adults at least twice a week, with three times a week being optimal. So while you may not be aiming for big biceps, you should not ignore the weight room. Lifting weights will make you healthier, happier and look better! So, quit the excuses and try something new out this week!
Here are seven reasons why strength training should become a part of your weekly regimen.
1. You’ll burn more calories
Resistance or strength training increases your metabolism, because your muscles need energy to repair their fibers after every workout. This means you burn more calories not just during your workout, but also for the next 24 hours!
2. It will increase your bone density
The vast majority of research shows that lifting weights over a period of time increases bone density. It has also been proven as an effective remedy for osteoporosis. Women are more prone to bone and joint issues as they age, so it is especially important for them to protect their bone health.
3. It helps prevent muscle atrophy
When age-related muscle loss starts setting in (which can begin in your early 30s!), you become vulnerable to a host of health issues such as diabetes, cardiovascular disease, hormonal imbalances, obesity, and cholesterol and blood pressure issues. Strength training will help protect you by slowing down the rate of muscle atrophy and in turn, keep you healthier!
4. You will lose more fat
The weight you lose from dieting is, on average, 75% fat and 25% muscle. When you lose muscle, it makes you more likely to regain your lost weight and gives you an unhealthy appearance. Besides, muscle mass is required for your bodily systems to function properly. If you weight train as you diet, you will be able to maintain a healthy amount of muscle and as a result, burn more fat!
5. It will help you achieve the “toned” look
You know that Malaika Arora Khan “toned” look you’ve always wanted to have? It is nothing but muscle! Lifting weights will not make you “bulky” or “masculine”, it will actually help you achieve the look you want!
6. It will make you happier
Researchers have found that people who perform strength workouts have a better overall mood and lower anger levels on average. It has also been shown that fitter people have lower levels of stress hormones and tend to handle stressful situations better.
7. It will make you stronger and more independent!
Lastly, the most obvious point, it will make you stronger! That means no more depending on guys to carry bags or open jars! Just bought a new TV and need to carry it up the stairs? Need to move your sofa to a new spot? You can do it yourself, and with no effort! Can there be any better feeling than that?
