Most women who exercise regularly are striving for a slim, lean look, so it's no surprise that so many of them shun weight lifting in favor of cardio exercise. After all, weight training is usually associated with bodybuilders and men who want to build big muscles. But strength training has a host of benefits for women, not the least of which is faster weight loss. And, contrary to popular belief, women won't get big and bulky from lifting weights.
Why Women Can't Bulk Up
If your fear of looking bulky and masculine is keeping you away from the weight room, you'll be relieved to know that a woman's body isn't naturally able to build large muscles the way a man can. Women's bodies simply don't have the testosterone levels necessary for major muscle gains; in fact, men have 20 times or more the amount of testosterone in their bodies that women have. And if you're wondering how female bodybuilders manage to gain such enormous muscles, keep in mind that these women use testosterone and protein supplements to achieve their look.
Weight Training and Weight Loss
Many women spend hour after hour doing cardio exercise to lose weight, never realizing that picking up a pair of dumbbells could actually help them slim down faster and help them get a sleek, firm physique. Muscle burns more calories than any other bodily tissues, meaning the more muscle you have, the faster your metabolism will be; this is due, in part, to the fact that when you lift weights, you're actually breaking down the muscles and your body uses energy to repair them. Not only does weight training help you lose weight, but having stronger muscles will give your body a firmer, tighter appearance as you lose the extra fat.
Benefits of Weight Training
Weight loss isn't the only benefit your body receives from lifting weights. It can make you less prone to injury, since it protects your joints and improves your balance; it builds stronger bones, so you reduce your risk of developing osteoporosis; it increases your stamina, so you're able to work out longer without feeling fatigued; and it can even help you manage certain chronic conditions by reducing the symptoms of depression, diabetes, arthritis, back pain, obesity and osteoporosis.
Getting Started
Weight training can be intimidating for women who've never done it before, but there are plenty of ways to learn how to lift weights properly. Try picking up an instructional book or workout video on beginner weight training; if you're a member of a gym, you can also attend a strength-training class or hire a personal trainer to guide you through some basic moves. When choosing a weight, opt for something that fatigues your muscles by the 12th repetition; if you can do more than 15 repetitions easily, you know your weights are too light. Remember to work all your major muscle groups equally and take a least one day off between strength-training workouts to allow the muscles to repair themselves. Finally, be patient; building muscle takes time, but the benefits are well worth the effort.
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