Many women I train are still under the misconception that weight training will give them large muscles and make them look masculine. Nothing could be further from the truth; weight training helps women develop beautiful, lean bodies rather than large, bulky muscles.
I see so many women who only perform cardio exercise each week, thinking it’s a magic weight loss method. They spend week after week on the treadmills and elliptical and wonder why they can’t lose weight.
I’ve been running for over 20 years and I definitely am in better shape when I lift weights more often and decrease my cardio workouts (especially long runs/extended cardio sessions) Believe it or not….
“I actually gained weight when training for a marathon; I neglected my weight training and lost lean muscle”
Here are four reasons women need to get off the treadmill and in the weight room:
1.Weight training increases your lean muscle mass and helps reduce body fat. Lifting weights 2-3 times per week will help boost your metabolism and help you lose weight. Studies show when you increase your muscle mass, you boost your resting metabolism — and that makes your body burn more calories,
2.Women who weight train have more lean muscle and have an easier time maintaining a normal weight as they age. Research shows we lose muscle mass as we age, and that by the time we’re 70, we only have about 50% to 55% of our muscle mass left,” says Beatrice Edwards, MD, MPH, associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. “
3.Weight training improves bone density to help prevent osteoporosis. Web MD reports: In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women.
4. Weight training helps improve strength and reduces the risk of injury-Healthline reports, when you build muscle, you help protect your joints from injury and increase your balance and coordination, which become increasingly important to help maintain your independence as you age.
Here is my Upper Body Circuit to try: