Why women should lift weights

Women often shy away from lifting weights for a number of reasons, from fear of bulking up to thinking they're not strong enough, but none of these fears hold any weight (pun intended). The fact is, weight training is an ultra-effective way for women and men to get in great shape.

Many women despair to see the number on the scale creep up as they grow older, especially once you reach your 30’s. But they don’t realise that as they’re gaining weight, they’re losing something too: muscle.

Here are 5 reasons why women should lift weights:

1. You'll gain muscle and burn fat.

By developing your muscles through weight training, your body automatically becomes more efficient at burning fat. For every single pound of muscle gained, your body burns 30 to 50 more calories just to maintain it.

2. Your metabolism will speed up.

Weight training speeds up your metabolism, and this heightened "afterburn" effect can continue for more than 24 hours after you finish your workout. This means more calories are being used up. And remember, as you gradually gain more muscle, your body naturally burns more calories, too. Longer term, your body's calorie requirements will increase through regular weight training.

3. Your bones will get stronger.

Bone mass begins to decline gradually with age, but women are four times more likely than men to develop osteoporosis. Weight training builds bone density, and the national osteoporosis foundation recommends weight training two or three times per week to build and strengthen bones.

4. Weight training fights heart disease.

Weight training strengthens not only your muscles but also your ticker. The Heart Association recommends weight training at least twice per week to improve heart health. The heart association also recommends that lifting weights can reduce the chances of people having another heart attack

5. Weight training strengthens the mind.

Probably the most underrated benefit of weight training is how amazing it is for the mind. A healthy body means a healthy mind because the two are absolutely connected. Exercise releases endorphins—feel-good chemicals in the brain—to boost your mood and relieve excess stress. Staying committed to a weight training program and experiencing these benefits regularly helps maintain a more balanced you.

And….. before you say it you can forget about "becoming bulky"—that won't happen. Women bodybuilders who end up with the bulky, overdeveloped bodies consume large amounts of calories, supplements, and have been training intensely for long periods (years, in many cases).