Why Women Need Weight Training
Again and again, research has shown that women who maintain a
regular, moderate strength training program enjoy a long list of
health advantages. Some women still fear that weight training might
bulk them up in unfeminine ways; however, as women of all ages
realize the benefits of resistance training, negative attitudes about
women in the weight room are rapidly fading, according to
renowned strength training researcher William J. Kraemer, PhD, of
Ball State University in Muncie, Indiana.
Weight training expert and researcher Wayne Westcott, PhD, from
the South Shore YMCA in Quincy, Massachusetts, gives 10
important reasons why women need to take strength training
seriously:
1. You'll Lose More Fat Than You'll Gain in Muscle. Westcott and
his colleagues have done numerous weight training studies involving
thousands of women and have never had anyone complain about
bulking up. In fact, Westcott's research shows that the average
woman who strength trains two to three times a week for eight
weeks gains 1.75 pounds of lean weight or muscle and <I>loses<I>
3.5 pounds of fat. Unlike men, women typically don't gain size from
strength training, because compared to men, women have 10 to 30
times less of the hormones that cause bulking up, explains
Kraemer.
2. Your New Muscle Will Help Fight Obesity. As you add muscle
from strength training, your resting metabolism will increase, so
you'll burn more calories all day long, notes Westcott. For each
pound of muscle you gain, you'll burn 35 to 50 more calories daily.
So, for example, if you gain three pounds of muscle and burn 40
extra calories for each pound, you'll burn 120 more calories per
day, or approximately 3,600 more calories per month. That equates
to a loss of 10 to 12 pounds in one year!
3. You'll Be a Stronger Woman. Westcott's studies indicate that
moderate weight training increases a woman's strength by 30 to 50
percent. Extra strength will make it easier to accomplish some
daily activities, such as lifting children or groceries. Kraemer notes
that most strength differences between men and women can be
explained by differences in body size and fat mass; pound for
pound, women can develop their strength at the same rate as men.
4. Your Bones Will Benefit. By the time you leave high school, you
have established all the bone mineral density you'll ever
have--unless you strength train, says Westcott. Research has
found that weight training can increase spinal bone mineral density
by <I>13 percent<I> in six months. So strength training is a
powerful tool against osteoporosis.
5. You Will Reduce Your Risk of Diabetes. Adult-onset diabetes is
a growing problem for women and men. Research indicates that
weight training can increase glucose utilization in the body by 23
percent in four months.
6. You Will Fight Heart Disease. Strength training will improve your
cholesterol profile and blood pressure, according to recent
research. Of course, your exercise program should also include
cardiovascular exercise and flexibility training.
7. You Will Be Able to Beat Back Pain and Fight Arthritis. A recent
12-year study showed that strengthening the low-back muscles had
an 80 percent success rate in eliminating or alleviating low-back
pain. Other studies have indicated that weight training can ease
arthritis pain and strengthen joints.
8. You'll Be a Better Athlete. Westcott has found that strength
training improves athletic ability. Golfers, for example, significantly
increase their driving power. Whatever your sport of choice,
strength training may not only improve your proficiency but also
decrease your risk of injury.
9. It Will Work No Matter How Old You Are. Westcott has
successfully trained numerous women in their 70s and 80s, and
studies show that strength improvements are possible at any age.
Note, however, that a strength training professional should always
supervise older participants.
10. You’ll Strengthen Your Mental Health. A Harvard study found
that 10 weeks of strength training reduced clinical depression
symptoms more successfully than standard counseling did,
Westcott says. Women who strength train commonly report feeling
more confident and capable as a result of their program.*
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