Resistance Training: Weight Lifting for Women

Do you know what the absolute best thing a woman can do for her body? Lift weights! That's right, weight training is recommended for women of all ages.

However, many women are afraid that strength-training will make them too muscular. Some people think weight lifting is only for men. Older women, especially, wouldn't want to appear unladylike and lifting weights is just that! It is very sad that women are reluctant to add weight training to their fitness program because there are so many benefits that women need to know about.

Women naturally have less bone and muscle than men, so they need not worry about bulking up. The female body just doesn't have enough testosterone to create big bulky muscles. To build massive muscles women have to do a lot of weird things, like taking more testosterone in the form of steroids and lifting tons of heavy weights. Your everyday strength-training program doesn't do this.

Exercise physiologists say that strength-training has enormous benefits for women of all ages. In studies where post-menopausal women, who had been sedentary, began doing strength training exercises twice a week for a year; they were found to have greater bone density, muscle mass, muscle strength and balance than they had previously. That is a lot of benefits!

Numerous studies have shown that lifting weights will decrease your chances of getting osteoporosis dramatically. Women are especially prone to this debilitating, bone breaking condition.

This is how it works

Weight lifting increases the strength of your muscles and this in turn increases the density of your bones. It is believed the bones have to be stronger to control the stronger muscles and that is why bone density is increased when you lift weights. Since women naturally have less bone and muscle mass than men do, they need to take care of what they've got. Weight training is the only way to counteract muscle and bone loss.

If you begin a weight-training program you will want to check with a gym for a personal trainer. Many gyms have great personal training sessions. They will show you how to use all the weights and how much is appropriate for you to lift. If you are really worried about getting to much muscle mass, stick with low weights with a lot of repetitions. Men usually do about eight repetitions at a high weight and women can do 12 to 15 at a lower weight. Start your weight-training program simple and then recheck with a personal trainer to update your program periodically.

The fitness level of middle-aged women is in a sad state in this country. Thirty percent of women have trouble walking a mile or carrying a few grocery bags. Even young women are out of shape way too early in their life. If walking up a flight of stairs gets you out of breath, then that is a wake up call to begin a strength-training program. Strength training will make it easier for you to incorporate an aerobics program into your life. Stronger muscles mean less injuries and greater endurance.

Don't be afraid to try strength-training. You will love it.