Why Women Need Weight Training
Again and again, research has shown that women who maintain a regular,
moderate strength training program enjoy a long list of health advantages. Some
women still fear that weight training might bulk them up in unfeminine ways;
however, as women of all ages realize the benefits of resistance training,
negative attitudes about women in the weight room are rapidly fading.
Here are proven reasons of why weight training is a needed addition to your
1. You'll Lose More Fat Than You'll Gain in Muscle
Weight training studies involving thousands of women have never had anyone
complain about bulking up. In fact, Westcott's research shows that the average
woman who strength trains two to three times a week for eight weeks gains 1.75
pounds of lean weight or muscle and loses 3.5 pounds of fat. 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 bulking up.
2. Your New Muscle Will Help Fight Obesity
As you add muscle and strength training, your resting metabolism will
increase, so you'll burn more calories all day long. For each pound of muscle
you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain
three pounds of muscle and burn 40 extra calories for each pound, you'll burn
120 more calories per day, or approximately 3,600 more calories per month. That
equates to a loss of 10 to 12 pounds in one year!
3. You'll Be a Stronger Woman
Studies indicate that moderate weight training increases a woman's strength
by 30 to 50 percent. Extra strength will make it easier to accomplish some
regular every day activities. Studies note that most strength differences
between men and women can be explained by differences in body size and fat mass;
pound for pound, women can develop their strength at the same rate as men.
4. Your Bones Will Benefit
By the time you leave high school, you have established all the bone mineral
density you'll ever have—unless you strength train. Research has found that
weight training can increase spinal bone mineral density by 13 percent in six
months. So strength training is a powerful tool against osteoporosis.
5. You Will Reduce Your Risk of 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 four months.
6. You Will Fight Heart Disease
Strength training will improve your cholesterol profile and blood pressure,
according to recent research. Of course, your exercise program should also
include cardiovascular exercise and flexibility training.
7. You Will Be Able to Beat Back Pain and Fight
A recent 12-year study showed that strengthening the low-back muscles had an
80 percent success rate in eliminating or alleviating lower-back pain. Other
studies have indicated that weight training can ease arthritis pain and
8. You'll Be a Better Athlete
Research show that strength training improves athletic ability. Golfers, for
example, significantly increase their driving power. Whatever your sport of
choice, strength training may not only improve your proficiency but also
decrease your risk of injury.
9. It Will Work No Matter How Old You Are
Studies show that trained when strength training is applied to a regimen,
women and men of all ages can benefit. Note, however, that a strength training
professional should always supervise older participants.
10. You’ll Strengthen Your Mental Health
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