"I don't want to lift weights because I'm worried I will get big and bulky"
Is this a statement you find saying to yourself quite frequently and does it prevent you from undertaking a structured weights program? If so, I hope that by the end of this article you gain an understanding of how beneficial a weights training program can be for women and why you won't get "Big and Bulky"
First of all, this is one of the biggest misconceptions in the Health and Fitness world. A lot of the time Goals that are driving you towards training of any kind is to get "more toned". To enable this to happen, weights training needs to be an essential part of your health and fitness program as it actually helps women change their body shape for the better!
Research has found that women typically don't gain size from strength training, because compared to men, women produce 10 to 30 times less of the hormones required to grow muscles! As well as this, generally speaking, women don't eat enough on a daily basis to "bulk up". So, what's the best way to achieve the "toned" look that you're after? Lift weights! As a result of doing so, you will develop more lean muscle mass and decrease your body fat, allowing your muscles to shine through.
The main benefit of lifting weights though, is that it helps us to build and maintain muscle mass. The more lean muscle mass we have, the faster our metabolism is going to be - even whilst we are resting! With more lean muscle mass, we burn more energy. The more muscle you have the greater your capacity to store carbohydrates which means you can eat more carbs without them being converted into fat.
Another benefit other of lifting weights is to help prevent the early onset of osteoporosis. Women are at a greater risk of developing osteoporosis because of the rapid decline in oestrogen levels during menopause. When oestrogen levels decrease, bones lose calcium and other minerals at a much faster rate. As a result bone loss of approximately 2% per year occurs for several years after menopause. Weights training helps to build bone density and stimulates cell growth and calcium deposits.
And finally, as a result of weight training, it will also help to reduce the risk of developing Diabetes type II, increase our heart health and improve strength through our joints for the long term.
All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.
Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.