Ladies, are you scared to touch a dumbbell because it will make you most likely make you 'bulky', muscular and manly...?
Do you also plan to run as far as you can on the treadmill every day to get you the body that you want..?
Many of the women that I meet are in the above state of mind and making the one huge mistake of not including any strength training into their routine. They have been trying to lose the kilos by being a typical Cardio Bunny performing hours and hours of cardio each day and in return they aren't seeing the results that they want. Sure, they may be able to run faster and for longer but those bingo wings and love handles aren't going to go anywhere if they keep up this cardio based routine. They believe that lifting heavy weights in the gym will turn them into this muscular and manly hulk like woman but in reality, it will transform their body into a lean, toned, tight and curvy fit goddess!
Instead of of gravitating to the cardio machines when you enter the time, mix up your program with weights and start getting the body that you desire!
Below are my top reasons why women should incorporate weight training into their routine:
1. Increased muscle means you burn more fat each day!
If you add only 1 kilo of muscle to your body, you will be burning approximately 120 more calories each day based on this alone. This is due to your BMR(basal metabolic rate) being increased through your higher muscle mass. Everyone wants the secret to fat loss and increasing your metabolism to burn more calories is up there with the top ways to burn fat! Weight training also has an 'afterburn affect' which means your burn additional calories up to 24 hours after a weight session. Cardio workouts has a very small after burn affect.
2. Reduced body fat.
Women will usually have this idea in their head that weight training will make them bigger if they add muscle mass. This seems horribly scary when they already may be quite insecure about their thighs or arms. The idea of having bigger thighs and arms is the LAST thing they want! Doing cardio alone will help you lose weight but some of it may be muscle which will give you that ‘skinny fat’ look. Lifting weights will build lean muscle, burn fat and shape your body giving you the body that you have always wanted!
3. Increasing and restoring bone density.
Strength training has been proven to be one of the best to ways to prevent osteporosis. Lifting heavy weights also improves muscle fiber, enhances secretion of endorphin's and stimulates blood chemistry.
4. Improved strength.
Being physically strong for a women can be extremely empowering. Lifting weights will improve your capability throughout daily activities such as carrying suitcases, moving furniture or even playing sports with friends and family. Increasing your strength will also prevent you from being weaker when you are older and also help you live a long and healthy better quality life.
5. Live longer.
Having strong bones and muscles will help in ensuring you live a long and healthy life. Enhancing your muscles and reducing body fat are ways to prevent sagging body parts too which will obviously benefit you as you age!
6. Muscle definition.
When you push yourself through those last few reps and aim to take your weight up to the next level you will start to see muscle definition and have that 'toned' look that all girls want. Weight training will transform your body and give you the tight and lean physique that women desire.
7. Prevent injuries
Strength training strengthens your muscles and your tendons which will give you a lesser chance of injuring yourself.
8. Decreased Risk of coronary disease.
Your blood pressure and cholesterol levels can be reduced through strength training
9. Feel confident and empowered!
A strong woman and independent woman is full of those happy endorphin's that exercising has given them! Many of the women I train(and myself included) feel more confident, empowered and have an overall happier mood when exercise is a regular part of their routine. Challenging yourself in the gym and pushing yourself through those last few reps gives you a sense of accomplishment. It's not only building physical strength but the mental strength to push yourself out of your comfort zone. This is by far the one thing that I myself LOVE about strength training. Just like other areas of your life, when you push yourself out of your comfort zone, that is when you see results and accomplish your goals!
Now that you know the benefits that strength training will give you, its time to get started with a new workout program. Speak to a trainer at your local gym who can help design a program specifically for you and also help design a nutritional plan to help you with your goals. Remember to always make sure you having proper lifting techniques to avoid injuries!
If you are unsure where to start or need any more guidance, please email me at
jess@jessicastevens.com.au and I will be happy to help get you started!
