Women and Weights- Part 1.

Once upon a time women were told that they shouldn’t lift weights because it would make them look like men and thus be undesirable. They wouldn’t want to be bulky, and they could get hurt. More “feminine” exercise was encouraged and anything that looked like “strength” training was il-advised.

Aren’t you glad we don’t live in that world anymore?? Oh wait…

It’s not as bad as it used to be, and with the rise in popularity of things like StrongFirst, CrossFit, The Titan Games, Girls Gone Strong, B!RTHF!T, and social media, strength training for women is getting some great press.

There are still those out there that preach that women shouldn’t lift more then 2lbs (which is laughable if you carry a purse or have children) but somehow that rhetoric still sells.

There are many reasons why women should incorporate strength training into their health and wellness routine, and this is what I want to chat about today. General aesthetics won’t be mentioned, so while that may be a motivating factor to get started I promise that by the end of this you’ll have more information at your disposal.

Before I dive in I want to be clear on a couple things-
The information presented is done so from time spent reading research/ journals and data collected by humans much smarter then I, as well as my own journey in the world of strength training both personally and professionally.
My goal in how this is written is for those that don’t want to read super complex data, but want the information in an easy to understand manner. I am happy to share any and all of my sources if you are interested in reading more. But for the sake of the scroll-averse I’m going to make this as easy to digest as possible.

4 Compelling Reasons You Should Be Strength Training:

More muscle= More efficient body at rest.

The more muscle mass you have, the more efficient your body is at rest. A pound of fat burns 1-2 calories per hour while a pound of muscle burns up to 6 calories per hour. (1) I’m not a mathematician, but I like those odds.
The quality of calories consumed cannot be dismissed, you cannot out-exercise a bad diet. But for those that say they do cardio so they can eat… strength training is a better long-term investment.

Women begin to see a decrease in muscle mass at age 40.

For women, we begin to lose lean muscle mass at 40. To put that into perspective, that means you will lose 50% of your lean muscle mass by the time you turn 80. The magic number “40” doesn’t mean you can’t start strength training at any time, it simply means the earlier you start the more muscle mass you will start with when inevitable aging begins.

Weight training improves bone health.

This one requires me to get a little more science-y, but bear with me. Strength training stimulates osteoblast activity which are the cells that promote bone growth (3).
It is estimated that 80% of the 10 million people that live with osteoperosis are women, and that 50% of women over age 50 will break a bone because of osteoperosis.
If that isn’t terrifying, a woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer. (4)
YIKES!!!
Bottom Line, strength training makes your bones stronger so you don’t break them as easily especially as you age.

Being strong makes life easier.

Aside from being the Boss woman that can carry 25 grocery bags in one trip while also holding a baby carrier, when we are strong we simply FEEL more capable. It pisses me off when I can’t get the damn pickle jar open and I have to ask my husband. It doesn’t happen very often, but when it does I get real annoyed. The fact that you can do more for yourself doesn’t mean you don’t need a man (unless that’s your jam, whatever floats your boat) but it will make your life easier and more convenient.
Another example I like to use is being able to play with your kids at the playground. Lifting them up and tossing them around, hanging from the monkey bars and jumping off a moving swing. You become a more active participant when you are focusing on what you can do and instead of what you can’t. Strength training helps you do all the things.

The journey to strength training can be intimidating, which is why many women choose not to pursue it at all. That is why for the month of March on my Instagram and Facebook pages I will be going over the “Big 4” movements that are the foundations of strength training.

I’ll also be following this post up with one that talks about how to get started on your strength training journey. Stay Tuned!

~S

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811354
  4. https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/



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