Shut Up and Lift Like a Girl! 10 reasons Women should lift weights

                                       

 “The woman who follows the crowd will usually go no further than the crowd. The woman who walks alone is likely to find herself in place no one has ever been before.” Albert Einstein

I don’t want to be bulky .... It’s going to make my waist bigger..... All the creeps in the weight room stare at me! No weights I heard they make you grow facial hair. I made the last one up but theses are all normal concerns I have heard from women about lifting weights along with other issues with the iron. Simple fact is that you need the weights more than the men, and the fellas usually need more flexibility and cardio. Onto the surprising benefits of weightlifting for women.

            

1. Your heart will be healthier. A study at the University of Michigan has demonstrated that people who did three total body weight work outs a week for two months reduced their diastolic blood pressure by an average number of eight points. This equates to a 40% reduction in the risk of a stroke and a 15% reduction in risk of a heart attack.
2. You’ll build stronger bones, as you know women lose bone mass as they age. Unfortunately for many of you this means you may suffer a bone fracture. A study has found that 16 weeks of resistance training increase hip bone density and elevated blood levels of bone growth markers. 
3. You will get into shape faster. Studies have shown that circuit training with weights increases your heart rate 15 beats per minute higher that if you ran at 60-70% of your max heart rate. This approach strengthens muscles and increases the cardiovascular benefits while saving time. 
4. You will burn more calories. Lifting weights raises your metabolism, long after your finished moving the weight.  Research has shown that people who trained working three big muscle groups had a higher metabolism for 39 hours versus those who did not lift.
5. You’ll handle stress better. Scientist have noted that the fittest people exhibited lower levels of stress hormones than those who were least fit. Also after a stressful situation the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
6. You’ll reduce your risk of diabetes. Lifting weights helps improve the way your body processes sugar, which can help prevent diabetes. If you already have diabetes, research shows that extended periods of strength training improve your blood sugar control as well as taking a diabetes drug.
   
7. You can improve your balance. We have all had issues at one time or another putting on a sock while on one leg, looking like a bear on a ball. Unfortunately as we age the fast twitch muscle fibers deteriorate. We stimulate fast twitch muscle fibers with resistance training, with endurance training or cardiovascular training we use slow twitch muscle fibers.
8. You’ll be happier. Most people think of the Zen feeling you get from Yoga, felling calm and focused. It has been found that people who lifted weights three times a week for six months improved their mood and reduced their level of anger.
9. You will gain strength without bulk. Researchers have found that women unlike men do not gain size from strength. Men have 10-30 times more of the hormones that cause muscle hypertrophy. You will develop tone and definition. 
   
10. You will increase athletic performance. If you're a runner or a cyclist  you will have that extra kick when you need. If you are a golfer it will increase you're driving power. If your involved in any athletic endeavor strength training is an integral part of you're training program.  
    
    

The point here is to recognize that all of us regardless of age or sex need a comprehensive program. One that helps us to reach our goals while remaining healthy and strong for the rest of our lives, not for a wedding, a summer etc. While they are good ways to put a timeline on a goal, quality of life and health should be our main goal. A comprehensive program should include balance, cardiovascular exercise, flexibility, strength training, and a mindfulness practice.