It’s time for a confession: I used to be afraid of lifting weights. When I first started out on my fitness journey I was obese and had very little muscle tone. I didn’t want to “bulk up” but was desperate to lean out at the same time. Man, I wish I could go back in time! My aversion to weightlifting probably cost me several months of progress.
The crazy part? I weigh about the same here in both photos (3-pound difference). Last year around this time, I was looking at our wedding album with a newer friend. She looked at my photos and asked, ”so this was 4 or 5 years ago, right”? She had known about my fitness journey but only knew my current physique. That’s why she was incredulous when I told her the photos were taken only two years ago (at the time). My body composition had changed while the scale didn’t budge much. In fact I went for a 3-mile run the morning of my wedding day. Knowing what I know now, I wish I had opted for pumping some iron instead.
The bottom line: While cardio has its place, strength training is the secret sauce, for a whole host of reasons. So, ladies...listen up! Here’s why you should incorporate strength training into your routine.
Burn more cals. Although cardio burns more calories minute for minute, lifting weights burns more overall. That’s because it takes more energy (calories) for your body to maintain muscle composition than it does fat cells. So by lifting weights to contribute to lean muscle mass, you'll kick your metabolism into overdrive and burn more calories.
Maintain muscle mass. It’s an inconvenient truth: women tend to lose muscle mass in perimenopausal and menopausal years. And unfortunately that lost muscle is often replaced with fat. That’s why strength training 2-3 times a week is so important.
Boost bone density. In addition to losing muscle mass, women tend to lose bone density as they advance in years. However, when you lift weights, you put stress on the bones, making them stronger.
Protect your ticker. As muscles contract, blood is pushed back up to the heart and the organ then recirculates this oxygenated blood back to the muscles. This process keeps the cardiovascular system working efficiently. Plus, maintaining lean muscle mass helps you exert yourself more, further bolstering this effect.
Come on, get happy! Weight training has the power to give you a pick-me-up, as it prompts the release of the "feel-good" chemical dopamine in your brain. Research shows that resistance training can help beat the blues and even help keep anxiety at bay.
Interested in learning more? Contact me today to set up a complimentary consultation!