Ladies, Get Lifting: What Weights can do for You.

Walking into the weights area can be intimidating as a woman, trust me, I’ve been there. It’s full of muscly (some not so much), good looking (again, some not so much) guys who appear to know what they’re doing. I want to highlight just 5 benefits of lifting for now so that you get a taster of what you’re missing out on. Get over the initial anxiety or fear and just go for it! Everyone starts somewhere, even those guys did.

1) Weights burn fat and build muscle at the same time. The shape of your body can be transformed and sculpted to your preferences by training the various muscle groups, for example, we all know what squats can do for our booties!

2) Although you may weigh more, you’ll look smaller. Muscle is denser than fat so the same amount of muscle in weight takes up less space than fat. Check this image out to get an idea of just how much more compact muscle is: http://www.dangerandplay.com/2012/09/27/5-pounds-of-fat-v-5-pounds-of-muscle/

3) More muscle means more energy required to power the body, even when you’re resting. It becomes more efficient at burning fat and utilising energy from food — metabolism has increased and you’re burning calories even after your workout.

4) Weight training reduces the risk of lifestyle diseases such as diabetes and osteoporosis (brittle and weak bones). It creates a higher insulin sensitivity meaning that glucose (what carbs are broken down into) is metabolised better, body cells can access this and any excess is less likely to remain in the blood or stored as fat. Bone density, which is the mineral density in your bones and how healthy they are, can be increased with weights. Start now and you’ll be in a great position when you’re older, say post menopause, and at risk of osteoporosis.

5) Empowerment and confidence. Limits are continuously broken as you challenge yourself. Your posture changes and you become stronger physically and mentally. You take pride in yourself and your body - this is what you have built, this is your achievement.

Lifting heavy weights you will not turn into the Incredible Hulk. You will not start looking like a man. If you lift heavy, eat the right amount of food and make healthy choices, your muscles will get stronger and denser, ‘you will burn the fat on top of your muscle and you will get that “toned” look that you’re after’ as mentioned in a post on nerdfitness (link below).

Word of caution: I can’t stress enough just how important it is to fuel yourself correctly whether you’re exercising or not. If you are exercising then you need to take it a step further and match what you eat to your goals.

• http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html
• https://www.nerdfitness.com/blog/2013/09/11/7-strength-training-myths-every-woman-should-know/
• http://www.livestrong.com/article/557657-8-reasons-why-women-should-lift-weights/
• http://www.simplyshredded.com/why-women-should-lift-weights.html