Despite the universally acknowledged health benefits of resistance training, of the 12.7 million women who belong to health clubs, only about half use weight machines and only one-third lift free weights.
Weight training – just two times a week is an essential part of the total wellness package.
For optimal health and fitness benefits, especially women need to do a combination of aerobic and strength training on regular basis.
Weight training has a lot of benefits for womans body in any age.
What intensive, regular weight training does to woman body?
- reduces blood pressure
- strengthens bones, muscles and connective tissue
- changes body – body looks younger
- boosts mood
- fights aging process by maintaining lean muscle tissue
- burns fat
- improves muscle tone
- increases bone density
- increases athletic performance and strength
- women who regularly lift weighs have better self-esteem
- they get sick less often
- improves the way the body processes sugar, reducing the risk of diabetes
- it is key factor for loosing weight or preventing weight gain
- builds lean muscles – 2-4 pounds of muscle = extra 100 calories burned each day
- increases metabolism for several hours after workout
- decreases resting heart rate
- decreases body-fat %
- by keeping body strong, it prevents injury
- by strengthening body, it makes daily demands of life, like picking up a child, carrying groceries easier
Even with all these benefits, many women still resist strength training for one reason: fear of getting bulky.
The reality, however, is that it’s physically impossible to build bulky muscles like a guy. Women don’t have the hormonal makeup to get as muscular as men. In fact studies show that combining resistance training with regular cardio workout will only help you look leaner as you become stronger.
Women should do two full-body strength workouts a week. They should be done on two nonconsecutive days and you can do them in as little as 25 minutes.