Many women neglect strength training, instead focusing their exercise efforts on cardio. This may be due to misconceptions about the most effective way to lose weight, the fear that many women have of "bulking up" or simply intimidation about where and how to begin lifting weights. But more women are now discovering the many benefits of strength training and learning that the weight room doesn't need to be a boys club.
Misconceptions
A common reason women cite for avoiding strength training is that they don't want to get big and bulky like most men do when lifting weights consistently. This is a pervasive misconception but most women actually can't bulk up because of the high estrogen in their bodies, says the American College of Sports Medicine. Many women also believe that the sole purpose of strength training is to look muscular but lifting weights actually carries numerous benefits that extend far beyond vanity.
Benefits
Strength training increases lean muscle mass and improves joint stability, making everyday physical tasks like lifting and carrying easier and making these movements less likely to cause injury. Training with weights can also reduce bone loss and cut your chances of developing osteoporosis, according to the American College of Sports Medicine. Finally, strength training can help you lose fat because greater muscle mass leads to an increase in metabolism.
Recommendations
The American College of Sports Medicine recommends that most healthy adults strength train at least twice weekly, performing between eight and 12 repetitions of each exercise. Choose a weight that leaves your muscles feeling fatigued after this number of repetitions. It's important to train all major muscle groups equally in order to avoid imbalances in muscle strength and posture. Rest at least one day between weightifting sessions and don't do more than three per week.
Safety
If you're new to lifting weights, it's important to learn proper form and technique from a professional source; purchase a detailed training book that teaches you how to perform various moves, attend a strength-training class at the gym or consider hiring a certified trainer for a few sessions until you're confident your technique is correct. Stretching before and after lifting weights helps prevent injury, increases your range of motion and reduces soreness, says the Women's Heart Foundation.
Considerations
Lifting weights is an ideal form of strength training because it can be performed at the gym and at home, and it's relatively inexpensive to purchase a few sets of dumbbells. If you're new to strength training, start with very light weights and work your way up to heavier dumbbells gradually; you'll know it's time to increase your weight when eight to 12 reps of an exercise no longer feels challenging. Be sure to change up your weightlifting routine every four to six weeks to keep your muscles challenged.
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