Hey, girls! Have you ever been avoiding the weights section in the gym, thinking that it’s only for the guys? Maybe you’ve been afraid that weights are going to get you “too bulky”? It’s time to bust the myths and dive into why weight training is one of the best things you can do for your health, fitness, and overall well-being.
Here are five compelling reasons to get you started on weightlifting today:
1. Good Movement Patterns, Eliminate Pain.
We’ve all heard that nagging advice: “If you keep moving like that, you’ll get stuck that way.” It turns out there is some truth to the saying. Your daily movement could be the cause of muscle imbalances that create chronic pain in your neck, back, knees, or shoulders. Up to 70% of adults, at some point in their lives, have musculoskeletal pain.
You will be able to target underactive muscles and correct faulty movement patterns that lead to less pain and better mobility. “Strength training with a qualified fitness professional can help target underactive muscle groups. It also improves overall movement patterns leading to significant decreases in musculoskeletal pain,” said Rodrigues et al., 2014. In addition, it improves the overall patterns of movement, while bringing significant decreases in musculoskeletal pain. The bottom line, therefore, is that strength training will help you move better and pain-free.
2. Boost Your Self-Confidence
Struggling with body image? You are not alone. So many women are in that everyday battle of fighting to hit a number on the scale and take drastic dieting measures to get there. Weightlifting, however, might be just what it takes to shift your focus from ‘losing weight’ to ‘gaining strength’, having quite a huge impact on your self-esteem.
Research has also shown that women actively engaged in the latest weight training exhibit tremendous improvement in their perception and body image scores. “Strength training has been demonstrated to improve women’s perceptions of their body image and improve self-esteem markers overall,” cite Seguin et al., 2013. Bottom line: Lifting weights can help you feel good about your body, no matter what the scale says.
3. Boost Your Metabolism
Imagine being able to burn more calories even when you’re just lounging on the couch. Sounds good, right? Strength training can do that. Resting Metabolic Rate makes up 60 to 70 percent of your daily EE, and the more muscle mass you have, the higher your RMR will be.
Take, for example, Sarah and Rachel. Both are of the exact height and weight, but of different muscle mass.Rachel, who does regular strength training, has a higher RMR than sedentary Sarah. Said another way, Rachel’s larger muscle mass means she is burning more daily calories, even when she is not training. The bottom line is this: Lifting weights helps you burn more calories round the clock.
4. Lower risks of Diabetes and Heart Diseases
You know that regular strength exercises will reduce the risk of incidence of diabetes and heart disease? These conditions have often been related to metabolic dysfunction and inflammation, which could be improved by performance in insulin sensitivity and lowered inflammatory markers through strength training.
According to one meta-analysis, those who have trained regularly with weights showed a risk reduction in cardiovascular disease by 40% to 70%. Not only that, the consensus is that women who train with weights also have a 40% reduced risk of type 2 diabetes. Bottom line: Weight training does not focus on looking great; rather, it is about health and having a decreased risk for dreadful diseases.
5. Protect Your Bones
One major concern, especially as we grow older, is osteoporosis. This makes bones brittle and hence increases their tendency to break or fracture. Some good news is that strength training is going to improve and work on maintaining your bone mineral density.
Resistance training provides the perfect stress to your bones, which then stimulates bone formation and makes them stronger. One in three ladies shall have fracture by osteoporosis however, weight training gives you an improved opportunity of not being that one. Bottom line: Lifting weights keeps your bones healthy and strong.
So, should you start lifting weights? Absolutely! Whether you’re in your 20s or your 40s, strength training has a lot of benefits from easing pain and raising your self-confidence to increasing your metabolic rate and strengthening your bones. And don’t worry about getting “too bulky.” Being women with lower amounts of testosterone than men makes it very hard for them to get too muscular.
If you’re just starting out in the field of weightlifting, consider hiring a certified personal trainer who can work out with you correct techniques to avoid injuries. Remember that it’s not about the ability to press heavy; it’s about pressing smart. Ready to start lifting? Trust me, your future self is going to thank you!