5 Reasons Women Need Weight Training

1. Weight Training Will Help You Lose More Fat Than You’ll Gain in Muscle. 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 loses 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.

2. Your Bones Will Benefit From Weight Training. By the time you leave high school, you have established all the bone mineral density you’ll ever have–unless you strength train. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

3. Weight Training Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure.

4. Weight Training Will 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 for women can ease arthritis pain and strengthen joints.

5. Weight Training Will Strengthen Your Mental Health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their training program.

(Adapted From IDEA Health & Fitness)

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