By: Holly Wilbur

In the 80's aerobics classes were big and many women never stepped foot inside of a weight training room. Today, more and more women are expanding their horizons and discovering the benefits of resistance training. However, there are a number of misinformed ladies that have not yet dared to exercise with dumbbells.

Many continue attending same aerobics classes they have been going to for years wondering why they can't take their body to the next level. Some fear that lifting weights will make their muscles get "too big." If you are one of these women, read on and learn how lifting weights can help you to achieve the fit physique you desire.

Training Myths

1. Resistance Training Sculpts Your Body

Do you spend countless hours of doing cardiovascular exercise but still long for a toned tummy, slim thighs, and tightened rear? All that cardio will burn fat but it won't increase muscle tone. Weight training adds muscle tone and definition.

As you can tell, resistance training has helped
Holly sculpt her supermodel body.

By doing cardio, you become a smaller version of you. By lifting weights, you can sculpt your body and tighten those "stubborn areas". Don't get me wrong, aerobic training is important but for the best results, you should also add resistance training to your program.

2. Resistance Training Helps Prevent Osteoporosis

Many women try to do their best to prevent osteoporosis by eating plenty of dairy foods, taking a calcium supplement, and/or using hormone replacement therapy.

Although these are all important methods in the prevention of osteoporosis, the benefits that resistance training can have on bone health are sometimes overlooked. Bone, like muscle, responds to loads by getting stronger.

It is therefore important that we engage in regular resistance training exercise to strengthen our bones. If you already suffer from osteoporosis, weight training is still beneficial but you should follow a special resistance training program outlined by your doctor or physical therapist.

3. Resistance Training Increases Your Metabolism

Muscle burns more calories at rest than fat. Yes, it's true. Cardio on the stair master may burn more calories than your average weight lifting session but the increased lean tissue (muscle) that you gain from weight training will burn more calories throughout the day. You can eat more and maintain your weight!

Did you know that without regular strength training exercise we lose more than a half pound of muscle per year after the age of 25? Ouch! That sounds like a surefire way to slow down one's metabolism. The good news is that research shows that previously untrained individuals gain 2-4 pounds of muscle after 2 months of regular strength training exercise.

4. Resistance Training Strengthens Your Muscles

Plain and simple, lifting weights will make you stronger. If you struggle with the groceries, can't get that lid off of the jelly jar, or find your legs sore after climbing a flight of stairs, it might be time to pump some iron the next time you're at the gym.

I hope I have convinced you that pumping iron isn't just for men.


Pumping iron will help build the body of your dreams!

Physical fitness is more than being able to run a mile without getting winded. It is a combination of muscle strength, cardiovascular endurance, and flexibility.

Adding resistance training to your workouts will provide your body with the balance that it needs for the ultimate fit body.

Remember:
This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.

WOMEN: Why Don't You Workout?

Not Enough Time / Other Commitments. I Don't Want To Get Big. I Don't Like The Gym / Atmosphere. I Don't Know How / Intimidated. Other.

Sample Glute Workout

Monday:

Deep Squats - 5 sets of 8 reps (after two light warm-up sets)
Glute Kickbacks - 4 sets of 10 reps

Click here for a printable log of Monday.

Wednesday:

Walking Lunges - 3 sets of 10 steps with each leg
Treadmill Walking on steep incline - 15 mins

Click here for a printable log of Wednesday.

Friday:

Glute Kickbacks - 4 sets of 8 reps
Plie Squats - 4 sets of 12 reps

Click here for a printable log of Friday.

About The Author

Holly Wilbur is a licensed physical therapist, certified personal trainer, and fitness competitor/model. If you have additional training questions for Holly, she may be contacted through her website at www.hollywilbur.com.

holly@hollywilbur.com

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