By Nicole Mercier
As a Fitness Professional, and a Group Exercise Instructor, I cannot tell you how many times I have heard clients, friends, and almost every woman say: “ I don’t want to lift weights because I do not want to bulk up,” “ I don’t want to build muscle so I‘m just going to use light weights,” “ I just want to do cardio because I want to lose weight,” or my personal favorite “I just want to work here [pointing to their stomach]”. If you are one of these women who have said or thought one of these things, then you are missing out on all of the benefits of resistance training.
Let me clarify some of the common misconceptions that are associated with women and lifting weights. Women do not have enough testosterone to “bulk up”. If a woman seems to have larger than average muscles and is well defined, there is a good chance that she is using supplements. Although men and women have the same hormones, they are secreted in different amounts which effects the man or woman’s ability to build muscle mass. With weight training women will see an increase in lean muscle mass but not to the extent that a man would.
One major benefit of participating in weight training is to increase bone density and to reduce the risk of osteoporosis. When a women starts going through menopause, muscle mass and bone mass density both decrease. If individuals are not participating in a regular strength training regimen, then they lose approximately 5% of muscle mass each year after the age of 35.
Women will not benefit from weight training, however, if they do not use a challenging weight. People need to choose a weight that will provide stress to their muscles, and as a result it will strengthen their muscles and increase their bone mass density. Weight training with appropriate intensity can prevent osteoporosis and help prevent further damage to those who may already have the disease.
One common goal among Americans with the increasing epidemic of obesity is weight loss. Weight loss is best achieved when an individual combines aerobic and anaerobic exercises with a healthy, balanced diet. This means one will not receive full benefits from just riding on a stationary bike or taking an aerobics class. Aerobics classes and cardiovascular machines are of great benefit, but a woman would lose weight quicker and maintain a healthier body fat percentage if she was participating in a structured weight training program. When a person engages in resistance training, they build muscle resulting in a higher percentage of muscle mass and that will help a person burn more calories by increasing his or her metabolism. Weight training will help you lose weight quicker and will give you the toned look we all desire.
In conclusion, all women can benefit greatly from weight training. Not only does it help you lose weight and burn fat, it also increases bone density, helps you build strength, and also increases metabolism. If you have any further questions or concerns and would like to start your weight training program today, as trainers we are all here to help assist you in reaching your fitness goals.
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