Don’t think lifting weights is for the ladies? Misperception of developing bulging muscles? Think again. A study in The Journal of Strength and Conditioning Research found that women who did an hour of strength training burned about 100 calories more the day following their workout than they did when they didn’t lift weights.
According to the National Center of Health Statistics, not even a quarter of women regularly strength train. These 30 scientifically backed benefits will have you change your mind about weights training. (please refer to the infographic for reference)
1. REDUCE YOUR RISK FOR ALZHEIMER’S
Research shows that twice-weekly resistance training, combined with aerobic exercise, can improve cognitive function in elderly women at risk for Alzheimer’s.
2. IMPROVE YOUR MOOD
Strength training causes the brain to release feel-good endorphins, and researchers believe just 10 weeks of strength training could fight depression better than counseling.
3. GET SMARTER
Weekly strength training is associated with higher GPAs at one larger sounthern state university, research shows.
4. DECREASE YOUR RISK OF INJURY
Building strength can decrease your risk for certain injuries, like ACL tears, which women are more prone than men, say Rachel Cosgrove, C.S.C.S.
5. SLEEP MORE SOUNDLY
Research suggest that three days of strength training combined with two days of cardio can result better than sleep.
6. DECREASE YOUR RISK OF OSTEOPOROSIS
Studies find that weight bearing exercise improve bone density , reducing women risk for osteoporosis and preventing fractures in women with the disease.
7. RELIEVE STRESS
Weight training is better than cardio for reducing stress and feeling of irritability in women diagnosed with anxiety disorders, research suggests.
8. BURN MORE CALORIES
Studies have shown that women who strength train burn more calories in the hours and days after a workout than they do when they haven’t lifted weights because of excess post-exercise oxygen consumption (EPOC).
9. BANISH BELLY FLAT
Research shows that women who strength train burn more deep belly fat than those who just do cardio.
10. REDUCE YOUR RISK OF DIABETES
Doing at least 2.5 hours of strength training per week can help lower your risk of Type 2 diabetes by causing muscles to use more glucose for energy, which can lower blood sugar , which can lower blood sugar levels, some research suggests.
11. LOWER YOUR BLOOD PRESSURE
Twelve weeks of strength training can help lower both systolic and diastolic blood pressure for people with high blood pressure.
12. CARRY YOUR GROCERIES WITH EASE
One study found that after 16 weeks of total body strength conditioning, the amount of strain put on the biceps wen carrying a box of groceries decreased by 36 percent.
13. REDUCE YOUR RISK OF HEART DISEASE
Strength training is important for cardiac health because heart disease risk is lower when the body is leaner.
14. OPEN YOUR OWN JARS
Experts say improved handgrip strength is a marker of overall strength.
15. FELL MORE CONFIDENT
Strength training is one of the most enpowering things a women can do, says Rachel Cosgrove, C.S.C.S., and increases the way you feel about ability to complete tasks.
16. RELIEVE BACK PAIN
Regular full-body strength training can help ease chronic lower back pain, the most common musculoskeletal issue, even in people who already exercise, research suggests.
17. RELIVE NECK PAIN
Research finds that strengthening the neck and shoulders can reduce neck pain from years spent hunching over a computer keyboards.
18. BREATH EASIER
High-intensity strength training has been shown to improve VO2 max, the maximum capacity to transport and use oxygen during exercise.
19. IMPROVE YOUR BALANCE
Research suggests strength training with a light load can improve balance in 10 weeks.
20. LOWER YOUR CHOLESTEROL
Research shows that just eight weeks of strength training can boost your HDL cholesterol, the good cholesterol responsible for removing LDL (bad) cholesterol from the bloodstream.
21. RUN FASTER
Studies suggest explosion and heavy weights lifting can help improve your 5k PR by almost three percent.
22. BOOST YOUR LIBIDO
Strength training increases testosterone, a hormone researchers have linked to boosting sex drive in women.
23. CURB CRAVING
Strength training has been found to lower levels of ghrelin, a hunger-stimulating hormone found in the gut.
24. REDUCE YOUR CANCER RISKS
Studies suggest strength training protects the body from oxidative stress, which researchers believe could contribute to the development of cancer.
25. BOOST YOUR METABOLISM
Building muscle helps boost metabolism, so you can burn more calories long after your workout, research shows.
26. LOOK MORE TONED
Strength training help build and preserve lean muscles, which creates that tight and toned look.
27. SMOOTH CELLULITE
Unlike creams that are all talk, experts say daily cardio combined with two to three strength training sessions can help diminish the appearance of cellulite.
28. STAND TALLER
Experts believe strengthening the core and lower back can improve posture.
29. IMPROVE YOUR BODY IMAGE
One study found significant improvements in women’s body image after 12 weeks of strength training.
30. EXPLORE NEW PARTS OF THE GYM
Strength training will give you reason to ventures out of the cardio room into the weight room.