10 Reasons Why You Should Start Lifting Weights
Posted by Casey Nicole on August 14, 2012 at 1:14 PM
Weights aren't just for the men anymore. Ladies, let’s get this straight: lifting weights will not make you bulky. In fact, strength training gives you a leaner appearance. For that reason, and the ten more reasons listed below, you really need to add strength training to your workout routines. You won’t regret it, and it will continue to benefit your body for years to come.
1. It builds muscle and burns fat simultaneously
It’s really not all about looking “skinny.” It’s important to actually be healthy, which you can achieve through strength training because you’re not only burning fat, but you’re building muscle too. To truly change the appearance of your body, you need to build muscle, which results in a lean, toned appearance.
2. It burns a ton of calories and boosts BMR
Incorporating weights into your workouts and you will burn so many more calories. A typical kettlebell workout can burn 400 calories in 20 minutes. Compare that to jogging which burns less than 200 calories in 20 minutes. Weight lifting has also been scientifically proven to boost BMR (basal metabolic rate) for up to 24 hours post-workout. So, not only are you burning more calories during the workout, you will also continue to burn more even when you’re home relaxing.
3. Muscle burns more calories at rest than fat
Muscle has a higher resting metabolism than fat, so more muscle and less fat means you’ll burn even more throughout the day. This is because muscles use a lot of energy to sustain themselves. So, for every 3 pounds of muscle you build, your body will burn an additional 120 calories per day. That’s another pound lost per month!
4. Prevents the metabolic decline that comes with age
Weight lifting can reverse the natural decline in your metabolism, which begins around age 30. If you start weight training now, you can reduce the effects of that natural decline.
5. Increases bone strength
Weight training not only strengthens muscles, but your bones, too. Regular weight training increases bone density, therefore reducing the risk of fractures and osteoporosis. This is ESPECIALLY important for women, since we are 4X more likely than men to develop and suffer from osteoporosis.
8. Improves posture and reduces injury
A stronger back, shoulders, neck, and core can help you stand up straight and look confident. Plus you’ll look taller. Better posture also preserves the spine and reduces lower back pain. In addition, strengthening the back muscles will decrease the incidence of lower back pain. Keep up those deadlifts and rows, ladies!
9. Improves balance and coordination
If you’re a klutz like me, weight training can actually improve your balance and coordination. This will improve your performance in other exercise and just day-to-day life. Try lifting while standing on a flipped-over Bosu ball to add extra emphasis on balance and coordination. Plus, down the line, having better coordination and balance will reduce the risks of falls and broken bones as you age.
10. Decreases the risk of Alzheimer’s
Research is still being conducted over how great of an effect weight training has against Alzheimer’s, but thus far the results are very positive. Moderate levels of weight and resistance training not only increase muscle mass, but they help you maintain brain health. For those over 65, adding 2 to 3 strength training sessions to a weekly routine may cut their risk of Alzheimer’s in half, so why not get started now?!