Workout Wednesday: Women and Weight Training

We have had the pleasure of having Lacey Lee Fitness post on our blog for quite a few weeks now, and each time we post we get emails about how much they love the way she honestly and clearly breaks down Fitness and Health. We are honored to have her as our Workout Wednesday Trainer and hope to share pics of her new space soon.

Why Women Need To Strength Train

There are so many myths when it comes to nutrition and exercise.  It’s good that media has put a spotlight on this topic but at the same time it has saturated minds and confused many people on the facts. 

An important topic and one that has myths associated with it is women and strength training. Many women believe that if you lift weights you will become bigger, bulkier and muscle bound like men.  The reality is – women are just not designed that way.
Maybe you have heard or even said yourself “I don’t want to turn the fat into muscle”.  This is a major misconception.  It is impossible to turn fat into muscle, or muscle into fat. 

Some women are so scared to become “man-like” if they lift weights or to look like the women that compete in body building competitions.  The truth is - the vast majority of women cannot build large muscles because they are genetically incapable of doing so. 

In the past, women relied on cardiovascular activity and a low calorie diet to change their physical appearance.   We now know that strength training is absolutely essential in order to create visual changes in our bodies. It has been discovered that the benefits of strength training extend far beyond the visual. 

Something Dr. Oz once said that has always stuck with me – “Once you lose the muscle in your leg -making you unable to walk, your life expectancy drops significantly”.  Basically, if you don’t use it – you will use it.  As we age, muscle mass naturally diminishes.  If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body. 

#1. BURN MORE CALORIES.  The more lean muscle you have – the more calories your body will burn at rest.  

#2. DEVELOP STRONG BONES.   By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

#3. REDUCE RISK OF INJURY. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.

#4.  BOOST STAMINA.  As you get stronger, you won't fatigue as easily.

#5.  MANAGE CHRONIC CONDITIONS.  Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

#6.  SHARPENED FOCUS. Research suggests that regular strength training helps improve attention.

#7.  REDUCE RISK OF HEART DISEASE.  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 benefits are maximized.

#8.  REDUCE RISK OF DIABETES.  Research indicates, weight training may improve the way the body processes sugar and can increase glucose utilization in the body.

#9.  IMPROVE YOUR ATTITUDE AND FIGHT DEPRESSION.  A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did.

#10.  IT’S NEVER TOO LATE TO BENEFIT.  Women in their 70s and 80s have built up significant strength through weight training.  Studies have shown that strength improvements are possible at any age.

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