You are reading this because you either agree with me (thank you) or you are skeptical but are willing to learn more. Either way I’m going to give you some good nuggets to help you in your decision on why maintaining or creating a weekly strength training habit will benefit you in more ways than you know. I will also address the most common reason I hear on why woman don’t want to add strength training to their workout schedule, why you are wrong (sorry, not sorry) and why you will wish you would have started sooner.
What is strength training?
Strength training, also known as weight or resistance training in the fitness industry, is when you exercise the muscle(s) with an opposing force to increase/improve your strength and endurance.
What do I use?
The most common choice is free weights (aka dumbbells or barbell). However, there are many other options you can use as well to changes things up and target your muscles differently such as body weight, resistance bands, resistance loops, kettlebells, TRX, sliders or medicine balls.
Why is it so important?
Did you know that with each year that passes your lean muscle mass naturally diminishes?
According to many studies and NASM “muscle atrophy can begin as early as age 25. Inactive adults can experience 3%-8% loss of muscle mass each decade, accompanied by lower resting metabolic rate, fat accumulation, and weight gain.”
It’s just a part of aging. It is also why it feels like the older we get the “harder” we have to work to keep the pounds off.
So, what’s a girl to do?
Answer: strength training!
By doing as little as 2-3 30-minute strength training session a week you should start to see changes in as little as a month AND you’ll slow the loss of lean muscle mass. Note this does all depend on the starting fitness level, those that are fit to start with will see less visible improvements then some one that is just getting started.
** Please consult your doctor before starting a new exercise routine. **
But wait there’s more…
Let me hit you with a list of FABULOUS health benefits of strength training:
- Improves concentration
- Enhances cognitive function
- Alleviates stress and anxiety
- Better sleep
- Can increase your metabolism
- Burns calories more efficiently
- Increase lean muscle
- Reduces body fat
- Increase bone density
- Endorphins (better mood)
- Improves ability to do everyday tasks
- Lowers risk of cardiovascular disease
- Can reduce signs and symptoms of some chronic conditions
With a list like this why wouldn’t you be incorporating strength training into you weekly routine!
But what about…
Before you even say it, I’m going to stop you in your track’s sis. It’s a lie! It’s false. It’s not true. Let’s be honest probably some guy felt intimidated by strong females and so he started this rumor so he could keep his little ego in check. Too bad buddy we aren’t buying what you are selling anymore.
So, the elephant in the room…
“Strength training and lifting weights will make me bulky and I’ll look like a man.”
There is no way a female can get bulky without taking supplements to induce muscle grown and/or testosterone while also spending hours each day in the gym and eating a diet of super high protein. Which guess what sis that is not you. Scientific fact is that a woman’s ability to build muscle tissue is limited by our hormones since naturally we have higher levels of estrogen and relatively low levels of testosterone.
When we build muscle, we are actually doing the opposite of bulking, we lean out. We trade fat for lean muscle which gives us that “trim/tone” look that many of us want. Then because you have less fat mass on your body you can see the muscle definition. You didn’t get bulky you got strong AF! Hello just look at Carrie Underwood or Jennifer Lopez they ladies are #goals and they swear by strength training.
I hope this finds you ready to attack a good strength training workout this week. If you have questions, please send me a message as I’d love to chat with your more on this topic. Strength training is my jam y’all. It was my first love when it came to moving my body and the only constant in my life, well as it pertains to workouts. Nothing makes me feel more like a badass than crushing a killer strength training workout and having my muscles have the “burn soooo good feeling.” So, let’s get that pump on!
Until the next burn,
Coach RJ
PS: if you are not following me on the GRAM make sure to do so at @fabandfitwithrj
Sources:
Clark, M. A., Lucett, S. C., McGill, E., Montel, I., & Sutton, B. (2018). NASM Essentials of Personal Fitness Training (Sixth). Jones & Barlett Learning.
Photos:
Photo by Andrea Piacquadio from Pexels
Photo by Alesia Kozik from Pexels
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