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Why women should lift heavy weights.

Put down those pink dumbbells, girls……

And learn why you should add some weight to your strength training.

We already know that increasing and maintaining muscle mass is one of the best ways to keep body fat in check and to improve overall fitness, especially as we age. Well, if you didn’t know that, I’m telling you now! And the best way to increase muscle mass is by lifting weights. However, the number of ladies that regularly engage in any type of resistance training is still very low. Most women who exercise spend far too long on the cardio machines and avoid the free weights area in fear of ‘bulking up’. Or if they do pick up a dumbbell, it’s way too light to make a difference to their body shape.

So girls, I’m here to tell you to lift, and LIFT HEAVY! Here’s why…..

Lifting heavier weights will increase your metabolism. Since you workout against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. (This is a good thing as your muscles will repair and adapt stronger than they were before) And you will expend more calories post-workout to repair those tiny tears, thus increasing your overall calorie expenditure, that means you’ll lose body fat easier. Hooray!

You will gain strength without bulk. Women are not genetically predisposed to get big muscles. We don’t have the testosterone levels required to pack on tons of muscle mass easily. Women who want to get bigger muscles have to work extremely hard with a very specific training program several days a week AND eat like a horse. I promise, you won’t turn into a hulk unless you try very, very hard.

You will, however get much stronger….everyday activities will get easier and you won’t have to rely on the guys to shift the furniture or carry your suitcase. Girl power!! Lifting the kids and carrying groceries will be easier and daily tasks will be far less likely to cause injury.

You’ll increase your bone density. If you lift heavy weights for no other reason than this, it is worth it. Resistance training increases the mineral density of your bones and will be your best defence against osteoporosis.

Your athletic performance will improve. Strength training has been shown to improve overall performance in whatever sport you play and decrease the risk of injury. Golfers can increase their driving power, cyclist and runners are able to continue for longer periods without fatigue and increase their power output. Whatever sport you play, heavy lifting will help you excel.

You’ve got to challenge your body if you want it to change. Push yourself harder and take the weight up to the next level, that’s when you’ll see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.

Do not fear heavy weights any longer…..what you should fear is being old and weak, and wasting valuable time lifting and lowering pink dumbbells that won’t get you where you want to be.

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