Why Every Woman Should Be Lifting Weights

1. YOUR METABOLISM INCREASES SO YOU ACHIEVE FASTER FAT LOSS
As your muscle mass increases so does your resting metabolism, and you burn more calories all day long. That can really add up if fat loss is a goal.Our metabolism slows down due to the natural ageing process.

After age 45, the average individual loses around 10% of their muscle mass per decade (1). Regular exercise including strength training plays a very important role in reducing that decline of metabolism during the aging process. More muscle = less body fat.

2. YOU DECREASE YOUR RISK OF OSTEOPOROSIS
Research has found that weight training can increase bone mineral density and coupled with a sufficient amount of dietary calcium, this can be a women’s best defense against osteoporosis.Osteporosis Australia suggests women should participate in regular ‘Progressive resistance training’ i.e a program that becomes more challenging over time (2).

Lifting weights such as dumbells or gym machines is the best way to strengthen the muscles surrounding bones and increasing your joint stability.

3. YOU WILL BE PHYSICALLY STRONGER
Increasing your strength will make you far less dependent upon others for help. Daily tasks will be easier, from lifting kids, groceries and laundry to any heavier lifting that you are required to do. If your maximum strength is increased, daily tasks will be far less likely to cause injury.

4. REDUCE YOUR RISK OF INJURY
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. For example, falls – particularly those adults above 65 – are commonly caused by poor muscle strength leading to problems with balance and subsequently injuries as a result. Prevent your muscles from weakening with age with regular strength training.

5. YOU WILL REDUCE YOUR RISK OF DIABETES
In Australia, Type 2 Diabetes is a growing problem for women and men.  Studies have found that strength training can help people with diabetes by improving the body’s ability to use insulin and process glucose (sugar) (3).

As we learnt in the beginning an increase in lean muscle mass boosts your metabolism and causes you to burn calories at a faster rate. Burning those calories helps keep your blood glucose (sugar) levels regulated as it is converted to energy.

6. YOU WILL IMPROVE YOUR MOOD AND HELP TO FIGHT DEPRESSION
Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression. Have you heard of the saying‘ You’re only one workout away from a good mood’? Well it’s true!

7. CONCLUSION
Women who slowly and modestly gain more muscle will change their body composition. Such women will have more lean body mass and less fat. Finding your nearest Body Shape Female Fitness Centre should now be a priority to you!!

Body Shape offers machines that have adjustable resistance, functional training equipment such as TRX Resistance training and free weights. All this and a personalised Strength program written by our qualified staff will allow you to adhere to an exercise program and achieve the above results. It’s never too late to benefit!

REFERENCES:

1. Janssen I, Ross R. Linking age-related changes in skeletal muscle mass and composition with metabolism and disease.Journal of Nutrition Health and Ageing. 2005 Nov-Dec;9(6):408-19

2. Osteoporosis Australia September 2016 sourced from: http://www.osteoporosis.org.au/exerciseOsteperosis

3. Diabetes Australia September 2016 sourced from: https://www.diabetesaustralia.com.au/prevention