There's so many stereotypes and stigmas when it comes to weightlifting. Many people think that only guys should weight lift and that girls do not need too unless they want to become buff. Often women believe weight lifting is difficult and that you have to do it daily or become an avid gym rat to experience results.
As a girl, I understand the initial intimidation you may feel entering a weight room. There was a time in my life when I didn't know how to use the machines or what moves to do with the weights. But I want to encourage you, that weight lifting isn't scary! It's not just for those buff guys at the gym.
You can weight lift in a way that totally benefits you right now and you can do it confidently! Here are some amazing reasons you should try weight lifting one to three times a week. And when you're convinced, check out my super easy upper and lower body weight lifting workouts for ladies ;)
1. You will lose body fat, increase metabolism, and decrease BMI.
Weight lifting does something that cardio does not. Weight lifting increases your metabolism so you can burn more calories at rest.
2. You will gain strength and your performance in other sports, swimming, or yoga will increase! This is because you are becoming stronger, you are more coordinated and prepared to master other activities. You should experience benefits specifically in muscular endurance, agility, and overall endurance. Women frequently suffer from workplace injuries and increasing core strength can help workers to prevent injury.
3. You will decrease your risk of osteoporosis in the future and help yourself have a better pregnancy. Bone loss can begin as early age 23. Within five weeks of inactivity, your bones can lose density and strength. Training is essential to help stimulate new bone growth and keep the bones dense. Osteoporosis is a huge risk factor for women!
4. Weight training can release endorphins, and help you decrease depression, and promote increased sense of wellbeing. In six studies relating weight training to the bodies' response of pain, pain was significantly reduced in all.
Sources:
SHAFFER, A. (2016). Less Is More. Arthritis Today, 30(3), 43.
It's time to take care of you!. (2016). Australian Nursing & Midwifery Journal, 23(11), 28-29.
Nestler, K., Witzki, A., Rohde, U., Rüther, T., Tofaute, K. A., & Leyk, D. (2017). Strength Training for Women as a Vehicle for Health Promotion at Work.Deutsches Aerzteblatt International, 114(26), 439-446. doi:10.3238/arztebl.2017.0439
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