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Boxing Fitness

Weight Training

Q: Are there any benefits to lifting weights for women? I am concerned weights will make me big and muscular. I want to be firm and toned. I am running now. Also, how much weight training is enough?

A: Weight training, also referred to as resistance training, has several fitness benefits for women. Many women who exercise are spending most of their gym time on cardiovascular exercise. Here are my top ten reasons why you should take weight training seriously!

Why you should take weight training seriously:

1. You will be stronger and re-shape your body.
   Everyday activities will be easier; lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent in just a few sessions!
2. You will Lose Body Fat and target hard-to-lose trouble spots!
   Recent studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of lean muscle and will lose 3.5 pounds of ugly, unwanted body fat. This will accelerate your resting metabolic rate, and as a result, you burn more calories all day long! For each pound of muscle you gain, you burn 35 to 50 more calories each day! Over time, this can really add up.
3. You will improve strength and not bulk.
   Researchers also found that unlike men, women typically don't gain size from strength training. This is because compared to men; women have 10 to 30 times less of the hormones that cause muscle mass (hypertrophy). You will, however, develop lean muscle tone and definition, and enhance the natural shape of your body.
4. You build stronger bones and decrease your risk of osteoporosis.
   Research has found that weight training can increase bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
5. You Will Improve Your Athletic Performance.
   Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Skiers improve technique, spend more time on the slopes, and reduce injury. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
   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 to prevent injury. 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 the pain of osteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
   Weight training can improve cardiovascular health in several ways, including lowering LDL (lousy - "bad") cholesterol, increasing HDL (happy, heart healthy "good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
8. You Will Reduce Your Risk of Diabetes.
   In addition, weight training may improve the way the body processes sugar, which may reduce the 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.
9. It Is Never Too Late To Benefit.
   Women in their 60’s, 70’s, and 80’s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that qualified strength training professional should always supervise older participants.
10. You Will Improve Your Attitude And Fight Depression.
    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 program, all important factors in fighting depression.

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