Increasing and maintaining muscle mass is one of the best ways to improve overall fitness and maintain your body fat percentage. Unfortunately, only a small amount of women participate in weight lifting and mainly focus on cardiovascular exercise.
Here are some of the reasons why you should incorporate weight lifting into your exercise regime:
You will be physically stronger. Increasing your strength will make you far less dependant on others for assistance in daily living. Chores will be easier, lifting items, groceries, laundry will no longer push you to the max. Also, you reduce the risk of fatigue and injury.
You will lose body fat. Studies found that the average woman who strength-trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3-5 lbs of fat.
You will gain strength without bulk. Women typically don’t develop big muscles from strength training. Compared to men, women have 10 to 30 times less of the hormones that create larger muscles.
Reduce your risk for back pain and arthritis. Strength training not only builds stronger muscles but also builds stronger connective tissues and increases joint stability. This reinforces joints and helps prevent injury.
Reduce your risk for heart disease and diabetes – Weight training can improve cardiovascular health, reduce cholesterol, and improve the way your body processes sugar.
It’s never too late to benefit – Women in their 70s and 80s have built significant strength through weight training and studies have shown its possible at any age.
Decrease depression and improve your attitude – Strength training helps to produce mood-improving neurotransmitters such as endorphins, dopamine, and serotonin.