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8 Reasons Women Should Lift

Yoga and cardio aren't enough. Here are 8 reasons why weightlifting should be a
big part of your fitness regimen!

8 Reasons Women Should Lift Weights

If running and yoga are the cornerstones of your fitness plan and you aren't seeing the results you want, try resistance training. Here are eight reasons why weights rule the gym!

Maybe you've thought about lifting weights. Maybe you've even done some dumbbell curls or picked up a barbell. Every time you hit the iron though, you feel unsure, insecure, and a little fearful.

Undoubtedly, you've heard the horror stories: lifting heavy weights makes women bulky, it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat. It's all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.

It's time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.

When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone.

Yoga and the treadmill can have their place, but they're not enough. Here are eight reasons you should prioritize strength training in your fitness regimen!

1
More Effective Fat Loss

Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body's ability to burn fat during and after exercise.

Think weightlifting only benefits those who want shirt-ripping arms? Think again.

After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption, or EPOC.

When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

2
More Muscle, More Calorie Expenditure

As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories.

3
Curves

As you increase strength and lean muscle mass, your body uses calories more efficiently.

As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.

If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.

4
Quality Sleep

Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1

5
Increased Energy

As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation.2 Rather than reaching for that early afternoon cup of coffee, grab a barbell.

6
Heart Health

Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.3

Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.4

7
Bone Health

As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

All of us want to feel strong, determined, and confident in everything we do.

A study conducted at McMaster University found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent.5 The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.

8
Stress Relief

Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.6

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.

Ladies, Lift!

All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!

References
  1. Roveda, Eliana, et. Al. Effects of endurance and strength acute exercise on night sleep quality." International SportMed Journal. 2011; 12(3): 113-124.
  2. Kirk, Erik P., et. Al. Minimal resistance training improves daily energy expenditure and fat oxidation" Med Sci Sports Exerc. 2010; 41(5): 1122-1129.
  3. Magyari PM, Churilla JR. Association between lifting weights and metabolic syndrome among U.S. Adults: 1999-2004 National Health and Nutrition Examination Survey. J Strength Cond Res. 2012 Nov; 26(11): 3113-7.
  4. Cardoso, Crivaldo Gomes, et. Al. "Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure." Clinics (Sao Paulo). 2010; 65(3):317-325.
  5. Muir JM, Ye C, Bhandari M, Adachi JD, Thabane L. The effect of regular physical activity on bone mineral density in post-menopausal women aged 75 and over: a retrospective analysis from the Canadian multicentre osteoporosis study. BMC Musculoskelet Disord. 2013 Aug 23; 14: 253.
  6. Stone M, Stone Meg, Sands W. Psychological Aspects of Resistance Training. In: Principles and Practice of Resistance Training. Champaign, IL: Human Kinetics; 2009. p. 229-241.

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About The Author

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.

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sparta84

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sparta84

Great Article I know some woman are skeptical about lifting
so please LADIES lift !!!!!!!

Jan 14, 2014 7:12pm | report
 
B1cM4c

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B1cM4c

Yes ladies should lift, it makes the woman even hotter

Jan 14, 2014 9:02pm | report
 
ThinkingBoutIt

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ThinkingBoutIt

lol - spot on

Jan 16, 2014 8:56am | report
odell59635

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odell59635

I see way more progress and shape when I lift. This is a great article. It is amazing how many women are afraid of weights.

Jan 15, 2014 7:17am | report
 
BenBlue

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BenBlue

Yes, women need to lift more! Guys who insult women who lift are morons. Nothing turns me on more then a fit woman.

Jan 15, 2014 7:46am | report
 
mexicanalinda18

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mexicanalinda18

I hate that I am the only girl at the weight rack. Also most women just go to the gym to workout legs and barely break a sweat. When I go I'm sweaty and my hair is a mess.

Jan 15, 2014 8:25am | report
 
Mudvayne24

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Mudvayne24

Don't hate it. Be proud. F*ck all the girls that won't rack real weight in fear of becoming "bulky". Keep up the good work!

Jan 15, 2014 8:05pm | report
Keeper0528

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Keeper0528

Don't hate being the only woman at the weight rack. Let it empower you. You are strong and fearless. Sweat is weakness leaving the body! Work it girl!

Jan 16, 2014 2:16pm | report
aamygg0529

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aamygg0529

Who cares if you're the only chick in the weight rack...you're a badass. Be confident and know what your doing is making you look AND feel better! Trust me girl, I never leave the gym looking pretty, but who cares. You shouldn't be there to impress anyone anyway - you're there to lift and better yourself! And if you're not sweating, your not doing it right - that's my motto. Too many girls walking around thinking everyone is staring at them when in all actually, no one's probably paying attention.

Jan 17, 2014 9:27am | report
boninja

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boninja

Tell this to my wife please.

Jan 15, 2014 10:02am | report
 
samerym

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samerym

I'll state the obvious: this is why everyone should lift, and there are many more reasons, such as increased strength, flexibility, and endurance; better cognitive function; avoiding diabetes, high blood pressure, and other diseases, and many more. In fact, the Men's Health Big Book of Exercises lists 20 benefits of resistance training.

Jan 15, 2014 10:58am | report
 
mrsJNO

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mrsJNO

Fantastic article!!!!
I wish women weren't so intimidated / scared of lifting weights! Personally, it makes me feel empowered - putting all the guys at work to shame because I have no problem pulling a 150 lb trade show case by myself.
Ladies, go lift!!

Jan 15, 2014 11:24am | report
 
Brushrop03

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Brushrop03

It should be titled "8 Reasons Women Should Lift like Men".

Tired of women and their 2.5lb weights and hip abductor machines lol

Jan 15, 2014 12:00pm | report
 
ashley0723

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ashley0723

You completely nailed it. When I see women trying to be cute with their little 2.5lb weights it makes them look like they are just wasting their time.

Jan 17, 2014 12:39am | report
andra2601

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andra2601

These are the best reasons for ladies to be friend with the iron...and not only for ladies, for everyone who's afraid of iron.

Jan 15, 2014 12:02pm | report
 
Spawn8214

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Spawn8214

You can always see the difference between a fit woman who lifts and a fit woman who only does cardio!

Article Rated:
Jan 15, 2014 2:55pm | report
 
kyleD12345

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kyleD12345

Love a lady that lifts

Jan 15, 2014 4:00pm | report
 
dwest62

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dwest62

I personally find it offensive when girls say they don't lift because they don't want to get big. As if massive size comes soooo easily.

Jan 15, 2014 6:54pm | report
 
Healthspiration

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Healthspiration

Good Point

Jan 21, 2014 4:49am | report
tomcat_2186

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tomcat_2186

Very good point! (some) ladys have the idea that if they lift that they will add 50lbs of muscle and look like a pro bodybuilder!...bc you know bodybuilding is sooo easy you walk in the gym do some curls and have a shake and BAAM!! your Jay Cutler lol

May 12, 2014 1:29pm | report
mmarz

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mmarz

I have to explain this to girls every day! I really thought we were coming along in this understanding amongst women. Here's to hoping for more girls getting on the training train!

Jan 16, 2014 11:37am | report
 
Iggy88

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Iggy88

Thank You!!! I have been saying this for so long. Great article.

Article Rated:
Jan 16, 2014 12:15pm | report
 
femmusclewolf

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femmusclewolf

i love lifting! love feeling the burn and that nice pump afterward

Jan 16, 2014 1:12pm | report
 
Keeper0528

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Keeper0528

I love to lift! I get a rush when I move up in weight, but I hate the criticism I get at work. I always hear, "You're going to get bulky that way", "lifting more reps of lighter weight will get you more toned." It's so frustrating. I've been lifting for a while and I only see my legs and arms getting tighter not bulkier.

Jan 16, 2014 2:22pm | report
 
BenBlue

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BenBlue

good for you, keep it up. Your work folk no not what they speak. Without steroids, it is physically impossible for a woman to bulk up the way men do. Women can bulk, but they still look feminine when they do. Regardless, doesn't sound like you lift to bulk, so I don't think you have anything to worry about.

Jan 16, 2014 2:44pm | report
Showing 1 - 25 of 58 Comments

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