What’s one of our biggest health tips for women? It’s to pick up some dumbbells and start lifting already!
We know lots of women shy away from weight lifting. Maybe you’re one of them.
There’s a lot of misinformation circulating out there when it comes to women and weight lifting.
You might have heard the old myth that weight training makes women look bulky, which is false. Or perhaps someone told you weight lifting is bad for your joints, also false.
Or maybe you just feel uncomfortable and insecure in the weight room.
Whatever your reason for skipping the barbells, we want to help you put that fear and uncertainty behind you.
No list of effective health tips for women would be complete without including weight training!
As you work towards your fitness and health goals, strength training will help you reach them. And you’ll do it a lot faster than if you stuck to just cardio alone.
Still a little unsure? We’ve got 7 great reasons why women should weight train to help change your mind.
These health tips for women come straight from the pros. We think they’ll convince you that weight training will help you achieve the strong, healthy body you’re looking for.
So without further ado, here’s seven reasons you definitely want to add strength training to your regular workout routine.
Health Tips For Women: Why Weight Train
1. Burn More Calories
This may be the only reason you need to start lifting, which is why we made it number ONE.
If you want to increase your fat loss, weight training is definitely the way to go.
A study conducted by the Harvard T.H. Chan School of Public Health and published in the Journal of Obesity indicates that strength training is more effective at helping people lose belly fat than cardio.
And if that weren’t reason enough, the more muscle you build, the higher your resting metabolic rate.
This means you’ll burn more calories just doing things like living and breathing. You want to pick up some weights now, don’t you?
2. Ease Joint Pain
You might have heard weight lifting is bad for your bones and joints. This just isn’t true.
Strength training with proper form will help resolve joint issues.
Stronger muscles better hold your joints in position so you are less likely to get injured or experience flare ups during other activities.
3. Build Healthy Bones
There are many studies that have shown lifting weights on a regular basis can increase bone density – a good thing, particularly as we age.
It works like this…when you perform a bicep curl, for example, your muscle tugs on your arm’s bones.
The cells within your bones react by creating new bone cells, and your bones become stronger as a result. How cool is that?
It’s why weight training is on the list of health tips for women looking to prevent osteoporosis.
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4. More Energy
Want to be peppy and raring to go in the morning? Rather than reaching for a cup of coffee, try reaching for a dumbbell!
After a heavy round of weight training you continue to consume additional oxygen (this process is known as EPOC, excess post-exercise oxygen consumption).
Consistent weight training leads to continued EPOC, which results in more energy for you.
Lifting is part of a healthy lifestyle and it can help you be ready to get out and tackle your day.
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5. Sleep Better
In addition to having more energy during the day, weight training can help you sleep better at night.
Strength training increases your ability to fall asleep faster, sleep deeper, and wake less often during the night.
A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.
Moms definitely need quality sleep, as much as they can get. Which is why when it comes to fitness tips for women, weight lifting is always included.
6. Change Your Shape
Cardio can help you slim down, but weight lifting can help change your figure.
As you build muscle, your body begins to take on more of an hourglass shape.
If you do endurance exercises alone, the weight you lose comes from both fat and muscle tissue.
And if you’re losing both, you can lose your sexy curves as well.
Strength training helps create and maintain all the right junk in all the right places. You know what we’re talking about.
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7. Feel Like A Superhero:
And finally, one of the main reason weight lifting is one of our best health tips for women is because being strong makes life easier in general.
Need to carry some heavy grocery bags upstairs? No problem!
Want to carry a toddler and a stuffed diaper bag around at the same time? Done!
Knowing you can accomplish some pretty impressive feats of strength is the ultimate confidence boost.
This is why lifting weights is so empowering. Why wouldn’t you want to feel that way?!?
Are you ready to hit the weight room now? Good!
If you’re a newbie when it comes to weight training, you want to be sure your form is correct to avoid injury.
Try watching a pro, like Jillian Michaels on the My Fitness App. She shows you the proper way to work each muscle group for maximum efficiency, in the least amount of time.
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