8 Great Reasons Why Women Should Lift Weights

Over the last several years there have numerous studies that point to the importance of weight training for women, especially for women over 40. However, there are still many women that do not include weight training as part of their routine. How many of you have walked into a gym, and see the cardio theatre full of women and only a few women in the weights area? Or how many of you have a set of weights at home sitting in the garage collecting dust? It’s time to dust off your weights and start using them again! If you’re still not convinced, here are some compelling reasons why you need to add weights to your workout routine:

1)Be Physically Stronger

According to strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana, moderate strength training can increase a woman’s strength by 30-50%. Being stronger will help with everyday activities such as carrying around children and completing physical work.

2)Reduce the Risk of Osteoporosis

Osteoporosis affects more than 25 million Americans, mostly women over the age of fifty. Strength training can help reduce the risk of developing osteoporosis. A review published in Medicine and Science in Sports and Exercise of nearly two-dozen research studies found a direct, positive relationship between bone density and resistance training.

3)Lose Body Fat

Research conducted by weight training expert and researcher Wayne Wescott, PhD, the average women that strength trains for 2-3 times per week gains 1.75 pounds of lean weight and loses 3.5 pounds of fat. For each pound of muscle that you have, you will burn approximately 35-50 more calories per day.

4)Reduce Risk of Diabetes and Heart Disease

Weight training can lower LDL (‘bad”) cholesterol and raise HDL (“good”) cholesterol, and lower blood pressure. Adding cardiovascular exercise also helps reduce the risk. A study published in the November 2002 edition of the journal JAMA found that those who trained with weights for at least 30 minutes per week had a 23% reduced risk of developing coronary heart disease compared to those who did not.
Studies have also found that strength training can increase glucose utilization in the body by 23% in only four months.

5) Fight Depression

Nalin Singh, M.D. and Tufts University associates studied 32 men and women that suffered from depression. Half to performed strength training while the other half received health information. After three months, 14 of the 16 members who performed strength training felt better and no longer met the criteria for depression.

6)Improve Athletic Performance

Strength training improves overall performance and reduces injury in all sports, including golfing, cycling, and cross-country skiing.

7)Reduce Back Pain, Arthritis and Injuries

Strength training helps to build stronger connective tissues and improves joint stability. People with back pain tend to avoid weight training, since using improper technique may aggravate back pain. However, with proper training, weight training can help to reduce back pain. A recent study showed that lower back pain sufferers had less discomfort after 10 weeks of strength exercise for the lumbar spine muscles.

8)Have a better overall body shape

As you age, unless you strength train and perform cardiovascular exercise regularly, you will lose muscle. The American Council on Exercise states that for each decade after the age of 25, 3-5% of muscle mass is lost. Strength training can help to counteract “middle-age spread” and give you a better overall physique.

References:

Beatie, L. Learn to Love Strength Training. Available online from http://sparkpeople.com/resource/fitness_articles.asp?id=636 [Cited Aug.27, 2007].

Josefson, D. Intensity of exercise reduces cardiovascular risk. Available online from http://www.bmj.com/cgi/content/full/325/7371/990/c [Cited Aug.27, 2007].

Layne, Nelson, J., Miriam, E (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise.;31(1):25-30.