10 Reasons Women Should Strength Train
By Christine Hales
ACE Certified Personal Trainer/Health Coach/Orthopedic Exercise Specialist
Significant research exists showing why strength training is not only for aesthetics, but for
health as well. Think strong, healthy, and lean. However, many women still tend to stick to the
cardio machines at the gym. The many health benefits of strength training are simply too
wonderful to ignore.
I am a huge advocate for women and strength training, and every client of mine is introduced
to the world of weights and proper technique. I’ve seen wonderful and full body
transformations with strength training. I want my clients to feel confident knowing exactly
what they should be doing, but also comfortable in a typically male environment. I have my
clients lift weights that are safely and progressively challenging for them---sorry, no pink
dumbbells allowed! Muscles need progressive overload to get stronger.
For many of my female clients, they ask “but won’t I bulk up if I lift weights?” Although this
erroneous misconception still exists, it is rarely if ever true. You will not bulk up by lifting
heavier weights. Women simply do not have the amount of testosterone needed to create
large muscle mass. Rather, lifting heavy enough to challenge your muscles is a wonderful way
to totally reshape and create definition in your body, along with a host of other benefits. Now,
if you want to see that definition, you will need to accompany your strength training with a
healthy, clean diet.
Let me assure you, if you want to bulk up and become a female bodybuilder, you will need
significant supplementation, increased calories, and rented space at the gym for your very
religious training regime. Those women work very hard, for long periods of time, to become
bodybuilders. So, now that we’ve put that one to rest, let’s move on. If you’re still not
convinced to start strength training, then keep reading:
Here are 10 reasons you need to start lifting weights, ladies:
1. To shape and define your body. If you are wondering why doing cardio only gets you
so far, start lifting. Lifting weights will make you build muscle and gain that lean, toned
look. Muscle rocks your body by creating wonderful definition—and helps you embrace
your best you.
2. Torch calories during and after your workout. Strength training builds muscle, sheds
body fat, and places your body at a metabolic advantage. You burn calories long after
your workout ends.
3. Lower your risk of osteoporosis. Strength training increases bone density, which can
reduce the chance of osteoporosis and fractures as we age.
4. Increase your confidence. Strength training is very empowering--it feels good to get
stronger! And it boosts the way you feel about carrying out everyday tasks.
5. Better sleep. Enough said-- who doesn’t need more rest?!
6. Reduce your risks of chronic diseases such as diabetes, high blood pressure, and high
cholesterol. Strength training may help reduce your risk of getting some of these
diseases. If you currently suffer from any of these conditions, strength training may
help relieve some of your symptoms.
7. To lift things up and put them down. Strength training makes you stronger, and better
able to carry out daily tasks—whether that is lifting up the kids or carrying your
groceries up the stairs.
8. Better posture. Strength training your core and back can help you stand taller and keep
the muscles that surround the spine strong.
9. Reduce lower back pain. Research shows that up to 80% of Americans will experience
low back pain at some point in their lives. Regular strength training can help ease
chronic low back pain.
10. To lose fat. Muscle burns more calories than fat, so you are putting your body at a
huge advantage by building muscle. A bigger engine (muscle), burns more fuel (fat and
calories), get it?
So, there you have an arsenal of good reasons to start picking up those weights. Look better,
feel better, be stronger—be healthier. Enlist the help of a personal trainer if you need
assistance getting started. What are you waiting for?