Women of all ages can reap the long list of health benefits by making weight training a part of their commitment to a healthier lifestyle. There are many reasons women do not weight train. One of these reasons would be that they do not want to “bulk up” because it is not feminine. Also, entering the male dominant world in the weight room is another reason that may stop women from weight lifting. Putting these two reasons aside, women do not know where to start because of the fear of an injury or not lifting the right way to get the most benefit. These thoughts are fading from the minds of women because of the media coverage of the benefits of weight training. However, most women still do not enter “the weight room”. Here are a few reasons to go ahead and lift:

• You will lose more fat than you will gain in muscle. Research has shown that the average women who strength two to three times per week for eight weeks gains 1.75 pounds of lean weight and loses 3.5 pounds of fat. Unlike men, women do not typically gain size from strength training, because compared to men; women have 10 to 30 times less hormones that cause “bulking up.”
• Your new muscle will help fight obesity. As you add muscle from strength training, resting metabolism will increase, so you will burn more calories.
• You will be a stronger woman. Moderate strength training can increase a women’s strength by 30 to 50 percent. Extra strength means it is easier to accomplish daily activities, such as lifting children or grandchildren. Unloading the car after grocery shopping won’t seem such a daunting task with increased muscle mass.
• Your bones will benefit. Generally, women have established the bone mineral density they will have as you graduate from high school – unless you strength train. Research has found that weight training can increase spinal bone density by 13 percent in six months. Weight training can be a powerful tool against osteoporosis.
• Reducing the risk of diabetes. As we listen to the news, adult-onset diabetes is a growing national problem for both women and men. It has been indicated from research, that weight training can increase glucose utilization in the body by 23 percent in four months.
• Helping the fight against heart disease. Strength training will improve your cholesterol profile and blood pressure when combine with an exercise program that includes cardiovascular exercise. Also, it is important to have a well balanced diet.
• Beating back pain and degenerative changes. Weight training when combined with core or functional training can help alleviate low-back pain. Some studies are indicating that weight training can ease arthritis pain and help increase the strength of the soft tissue surrounding joints to help with every day activities.
• Be a better athlete. Whatever your favorite sport is – a weight- training program can enhance athletic performance and decrease risk of injury if the training program is balanced.
• Age is not a factor. It is important for women of all ages incorporate a weight- training regime. Programs can be modified for age and any underlying health concerns.
• Increase in confidence. Women who strength train feel more confident and capable as a result of their training program.

It is important to have a balanced weight- training program. It is important not to contribute to muscular imbalances that occur naturally in our bodies. A weight-training regime needs to be functional in nature to discourage muscular imbalances that could induce injuries or over-use syndromes.

Our personal training staff at FirstHealth is knowledgeable in weight training protocol. Each program is individually designed for the client. Learn how to safely and effectively begin a weight- training program to begin a healthier lifestyle.

Source: Idea Health & Fitness Source, March 1999.