Hey girls, this post is for you. I am frequently asked by females about the pros and cons of lifting weights. Too many women are still under the notion that strength training will make them huge and bulky. Lifting weights will NOT do this; lifting cupcakes and pizza slices will! (By the way, about 70% of our membership is women). OK, I can see your eyes rolling, and that voice in your head saying "I already do yoga, water aerobics, Pilates, Zumba!, or fill in your own cardio workout here. Isn't that enough?" The simple and honest answer is "NO". While these exercise formats may help improve flexibility, muscle tone, or your twerking prowess, they do not build significant total-body strength or lean muscle. Think of the weights as tools that will, along with proper nutrition, help sculpt the body you want.
But there are also numerous benefits you may not actually see or be aware of. I've been a personal trainer and fitness coach for 7 years, and have logged thousands of hours working with females from 16 to 83. I'll let a few of these women exemplify why resistance training is crucial for optimum health and fitness.
But there are also numerous benefits you may not actually see or be aware of. I've been a personal trainer and fitness coach for 7 years, and have logged thousands of hours working with females from 16 to 83. I'll let a few of these women exemplify why resistance training is crucial for optimum health and fitness.
- "J" is a retired school teacher in her early 60's. She was in pretty good shape when I first met her as she had been exercising for a few years already. But most of her workouts consisted of body weight exercises and "doing the machines." After one of her doctor's visits, she told me that she was at moderate risk for osteopenia, a condition where bone density is lower than normal, and could lead to osteoporosis. For the next year we focused on lifting weights.
Not pink dumbbell weights. Single leg weighted squats (which significantly improved her balance), dumbbell chest presses, and straight leg deadlifts. At her follow-up appointment, her bone density was up about 7%, placing her at a low risk for bone health problems. Even in her 60's, she reversed the aging process.
- "D" is a mid-40's endurance athlete, running 2-3 marathons a year. She was presently running a 4:40 marathon, and wanted to get her time closer to 4:15 because her legs were so tired after jogging for 4 1/2 + hours it would take her 2-3 days to recover. Like most distance runners, she would rather pound the pavement for 60-70 miles a week after undergoing a root canal than spend 2 hours a week working out. All that running made "D" very "quad-dominant", in other words, her front thighs were disproportionately stronger than her hamstrings. This asymmetry can lead to knee issues and sport-ending injuries.
To help her achieve her goals and keep her healthy, we concentrated on upper body strength (which is highly important and almost always overlooked for runners), and getting her hamstrings and butt stronger. Within 14 months, "D" got her marathon time to 4:02---in her 40's! And at the end of her latest marathon, her legs felt like they could run another. - "P" was referred to me by another client. In her 70's, she came to me to help her prepare for post knee replacement surgery--she was hoping to get in better shape so her recovery process would be quicker and easier. After a thorough evaluation, we directed our efforts to strengthening the muscles around her knees, enhancing her hip and ankle mobility, and relearning how to squat properly. Less than 3 months later, "P" cancelled her surgery. To this day, she still enjoys hiking, swimming, and long walks.....on that same knee.
- "C" was a walking pharmacy. Although she was only in her mid-50's at the time we started working together, she was taking medications for several issues including high blood pressure, diabetes, high cholesterol, and acid reflux, among a few others I can't recall at this time. Tylenol was also her staple for breakfast and a mid-afternoon snack to help with a host of joint pain issues.
Combining total-body strength training with a somewhat rigid diet, "C" was able to completely eliminate a couple of her medications, and reduce the dosage on 1 or 2 others. Her low back and knee pain were fully resolved, and she could carry 50 pounds around the gym floor without her heart feeling like it was about to jump out of her chest.
- My last example is my wife. Barbara has never really had a weight problem. Like many women though, she didn't have much muscle either. She was what is termed "skinny-fat"--a higher than normal amount of fat hidden on a thin frame. And quite frankly, these women are the ones I worry about most. They tend to ignore the fact they are out of shape based solely on their outward appearance. In her earlier workouts, Barb struggled to lift 10 pound dumbbells in the bench press, and could do only 4-5 band-assisted chin-ups. Now she grabs the 25 pound dumbbells without hesitation, and can knock out 10-12 chin-ups with a thinner band helping her.
And while she isn't Gina Carano, she can hit the heavy bag pretty hard during her conditioning rounds. Now the biggest problem is to get her to stop showing me her "guns", which actually are pretty impressive!
All of these women, and hundreds more, have improved their lives and their confidence through lifting weights. Whether your goal is to lose body fat (not just scale weight), improve your performance for a particular sport or event, reduce your risk of injury, or even have a healthier pregnancy, strength training will benefit YOU!! I am all for incorporating Pilates, water aerobics, yoga and even Zumba! into your workout program, but none of these will provide all the positive benefits you will find on the gym floor.
If you would like to discuss the benefits of a tailored resistance training program, give me a call at 775.432.1356 or 775.722.5484 to schedule a complimentary 30-minute Fitness Strategy session.
Don
