10 reasons women should do resistance training

The benefits of weight training for women and those over the age of forty far outweigh those that just choose cardio. Yes cardio is very important, but to add weight training will add many benefits.

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age  of fourty. Still, the number of women who take this recommendation to heart is still low.

Most women who exercise are spending most of their gym time on cardiovascular /aerobic exercise, and less time using resistance that challenges their bodies.

1. You Will Lose Body Fat

Studies performed by Wayne Wescott, Phd from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains 2 or 3 times a week for 2 months will gain nearly 2 pound of muscle and will lose 3.5 pounds of fat.

As your lean muscle increase so does your resting metabolism, and you burn more calories all day long.  Generally speaking, for each pound of muscle you gain, you burn 35 to 50 calories each day.

2. You will gain strength without bulk

Researchers also found than 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 muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

3. You decrease your risk of osteoporosis

Research have found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13%  in 6 months. This coupled with an adequate amount of dietary calcium, can be women best defense against osteoporosis ( osteoporosis is a disease  of bone leading to an increased risk of fracture. The bone mineral density is reduced, bone micro architecture is disrupted and the amount and variety of non-collagenous  proteins in bone is altered)

4. You will improve your athletic performance

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer period of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training have been shown to improve overall performance as well as decrease the risk of injury.

5. You will be physically stronger

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a women’s strength by 30 to 50%. Research also shows that women can develop their strength at the same rate as men.

6. You will reduce your risk of injury, back pain & arthritis.

Strength training not only builds stronger muscle, but also builds stronger connective tissues and increase joint stability. This acts as reinforcement for the joints and help prevent injury.

A recent 12-year study showed that strengthening the low-back muscles had an 80% success rate in eliminating or alleviating low-back pain. Other studies have indicated the weight training can ease the pain of osteoarthritis and strengthen joints.

7. You will reduce your risk of heart disease

According to Dr. Barry A. Franklin of William Beumont Hospital in Royal Oak Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL (bad) cholesterol, increasing HDL (good) cholesterol and lowering blood pressure. When cardiovascular exercise is added, these exercise is maximized.

8. You will reduce your risk of diabetes

In addition, Dr. Franklin noted that weight training may improve the way the body processed sugar, which may reduce the risk of diabetes. Adult-onset diabetes is growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23% in 4 months.

9. It is never too late to benefit

Women in their 70′s and 80′s have built up significant strength training and studies show that strength improvements are possible at any age.

Fit after Forty!

10. You will improve your attitude and fight depression

A Harvard studies found that 10 weeks of strength training reduced clinical depression symptons more successfully than standard counselling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

Conclusion

Women who slowly and modestly gain more muscle will change their body composition. Such women will have more lean body mass and less fat.