Repeat after us, “Lifting weights will not make me bulky! Lifting weights will not make me bulky!”
For years, we females have feared touching weights heavier than 10 lbs. We were afraid that somehow they had the power to turn us into Arnold Schwarzenegger, or some version of a burly man. Ladies, this is simply not true! It is time we de-bunk this myth and embrace all the good that can come from using heavier weights. Start the journey and see for yourselves, you will become leaner, stronger and feel more confident, all because you finally let go of your fears.
According to what Researcher William Kraemer, PhD, a professor of kinesiology at the University of Connecticut School of Medicine, states in an article for Fitness Magazine, “there are many benefits for women in their 20’s, 30’s, and 40’s from weight/resistance training; it changes your body, boosts your mood and even aids with anti aging.”
So why aren’t women lifting more?
Two reasons:
- They are not instantly gratified- most women do cardio simply because they see results much faster and they instantly feel better.
- They’re not sure what to do- compared to the treadmill and elliptical, which are pretty straightforward, using weights (dumbbells, machines etc) requires you to plan a circuit. This leads to you wonder:
- How do I create a circuit?
- What workouts should be in this circuit?
- How do I properly use the machine/weight?
But as always, Lucille Roberts has you covered! Here are a few exercises for the back, arms , core , legs to help you create a workout plan. We also have a beginner guide on how to use machines!
Here are a few more benefits of increasing those weights:
- You will blast fat, lose weight and finally leave your fitness plateau: Our muscles have the ability to burn 3X more calories and fat if two to four pounds of muscle are added. This means an additional 100 calories burned each day.
- You will look and feel strong, sexy and confident: Women who regularly lift weights have better self-esteem because it helps you sculpt a sexier and stronger body. Another added bonus – lifting heavy makes you feel powerful!
- Increase your strength: The more resistance added into your routine (and make sure to refuel properly afterwards) the stronger you become.
- Anti-aging benefits: Resistance training helps women fight the aging process by maintaining lean muscle tissue.
- You can say goodbye to all the joint painaccumulated from all of the excessive cardio: Weight training is less stressful to your knees compared to running. Since weightlifting is a low-impact and controlled form of exercise, it’s not hard on your joints unless you’re lifting past your limit.
- It improves the way the body processes sugar, reducing the risk of diabetes!
Bonus Tip!
Combine weight training with cardio and watch your body transform. According to Fitness magazine, “a study found that women who did 25 minutes of step classes plus a total-body resistance routine for 12 weeks significantly reduced their resting heart rate, body-fat percentage, and blood pressure, and increased their strength and endurance significantly more than those who only did aerobics.”
