If you have been diligently doing your cardio workouts, whether it’s running, biking, or getting on the elliptical trainer, it is time to start strength training. Most women, me included, avoid weight training . But it is an essential part of your exercise routine.
Here are 10 reasons why you should add strength training to your exercise routine:
1. Increases muscle strength.
2. Increases muscle mass and prevents the muscle loss that naturally happens as we age.
3. Boosts metabolism.
4. Improves muscle tone and definition and reduces body fat.
5. Strengthens bones and helps prevent osteoporosis.
6. Facilitates everyday tasks. You can carry your own groceries, pick up a gallon of milk or water and more.
7. Improves heart function and reduces risk of heart disease.
8. Controls blood sugar levels
9. Helps relieve arthritis pain.
10. Improves mood and builds confidence.
I hope to address some of the fears that keep women out of the weight room and provide solutions as well as list the numerous benefits of strength training.
One fear that has come up many times when counseling my female clients, is the fear of getting big muscles. The reality is, most women don’t have the amount of testosterone necessary to build huge muscles but we do have the ability to build a strong, lean, and healthy body. There are some women who are genetically predisposed to building muscle quickly and easily, if you fall within this group, to avoid getting too bulky choose lighter weights and add more repetitions. This way you are still getting the benefits of strength training without bulking up too much.
A second fear is being intimidated by weights and the weight machines in the gym and fear of looking foolish. The reality is, the weight-lifters in the gym are too busy working out themselves and don’t have time to look at what you’re doing and besides many of them don’t know how to use the machines correctly themselves. Believe me, I’ve seen it.
Like any fear, the more you do it the less intimidating it becomes. But If you are unsure of how to use the machines in the weight room, ask the gym staff to give you a tour, gyms usually have complimentary sessions to help avoid injuries. You could also hire a personal trainer, trainers can design a workout that fit your abilities and exercise goals.
But if you’re not part of a gym, or prefer doing only your cardio at the gym, you can strength train at home. There are strength training apps, streaming fitness channels, youtube videos, DVD’s even books that can help motivate and help you strength train correctly. All you need is a set of weights or exercise bands. And if you are weight training for the first time, your body weight is often enough.
Whatever you chose to do, start including some strength training into your workout routine.
Strength training is important for women of all ages and should be part of everyone’s exercise routine. It brings added benefits that you cannot get from aerobic activities.
The CDC has determined in its 2088 Physical Activity Guidelines for Americans, that adults add 2 or more days of strength training activities a week.
Exercises should include all major muscle groups, such as the legs, hips, back, chest, abdomen, shoulders, and arms and be of moderate to high intensity. Strength training is especially important for Adults in their late 30’s or early 40s, when a quarter pound of muscle mass is lost every year and replaced with body fat; strength training can help preserve muscle and help build muscle mass.
References
Center for Disease Control and Prevention. Physical Activity for Everyone. How much physical activity do you need? http://www.health.gov/paguidelines/guidelines/chapter4.aspx Accessed June 17, 2011.