Why women need to lift weights

One of the most common misconceptions that I face being a personal trainer in Chappaqua, is trying to educate more women on the importance of lifting weights. There is a common myth that if women lift too many weights, they will “bulk up”. Over the last decade, many researchers have made very compelling arguments for the benefits of weight training for women, and especially those approaching, and well over the age of 50. Most women who do exercise spend most of their time doing cardiovascular exercise, and not enough time strength training. What ever your reasons in the past for avoiding weights, here are 10 reasons why you need to start taking your weight training more serious.

1. You Will Be Physically Much Stronger.
Recent research shows that weight training can increase a woman’s strength by 30-50%. It also shows that women can develop strength at the same rate as men. This can help make daily routines such as lifting kids, and doing chores easier, and help lower this risk of injury associated with lifting heavier objects.

2. You Will Lose Body Fat.
In a recent study performed by Wayne Westcott, PhD, from the YMCA in Quincy Massachusetts, he found that the average woman who strength trains 2-3 times per week for 2 months will gain almost 2 pounds of muscle while losing 3.5 pounds of body fat. As you increase your lean muscle, you increase your resting metabolism, which means you burn more calories longer through out the day even when you are not exercising. For every pound of lean muscle that you gain, you can burn up to 50 calories additional every day.

3. You Will NOT Bulk Up By Lifting Weights.
Research shows that women typically have 10-30 times less of the hormones such as testosterone that cause muscles to hypertrophy, or grow that men have. Women will typically not gain much size from weight training, but they will develop muscle tone, and definition.

4. You Will Increase Bone Density And Decrease Your Risk For Osteoporosis.
Weight training 2-3 times per week can increase bone mineral density by up to 15% in 6 months. So hitting the weights and a calcium supplement can be a woman’s best way to maintain healthy strong bones as she ages.

5. You Will Reduce The Risk Of Back Pain, Arthritis, And Your Risk Of Injury.
While building stronger muscles, strength training will also help strengthen connective tissue, and increase the stability around our joints. By strengthening the muscles of your lower back, you can help decrease lower back pain by up to 80%.

6. You Can Help Reduce The Risk Of Heart Disease.
Weight training can help improve cardiovascular health in many ways. It can lower LDL (bad cholesterol), increase HDL (good cholesterol), and lower blood pressure.

7. You Can Reduce Your Risk For Diabetes.
Strength training may improve the way the body breaks down and uses sugar for energy, which may reduce the risks for diabetes. Research shows that weight training can increase glucose utilization by 23% in 4 months.

8. You Can Improve Your Athletic Performance.
What ever sport you play, strength training has been shown to dramatically improve overall performance. Golfers can hit the ball longer, tennis players have more power through their swing, and runners can improve their times. You will play better in any sport, and decrease your risk of injury as well.

9. You Will Improve Your Attitude And Fight Off Depression.
Women who train with weights commonly report feeling more confident and capable of doing activities which are important factors for fighting depression. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully then counseling did.

10. It’s Never Too Late To Get Started.
Clinical studies show that women even into their 70’s and 80’s can build strength, and increase bone density through weight training. However, if you are new to exercising with weights, please seek the help of a qualified trainer to guide you.

So, there you have it. The 10 most important reasons why women need to spend more time lifting weights, and less time just doing cardio when they go to the gym. As with all programs, seek help from a qualified personal trainer who has experience in helping you achieve your fitness goals.



-Scott Reilly

Program Director