Why women should take up weight-lifting

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Weight lifting for women? No, no, elegant women don’t do that otherwise they’ll end up looking like Muhammad Ali and then who will marry them. That is the probable reaction a woman would get if they wanted to take it up! Exercising with weights is a huge no-no for most women and is the most shunned form of a workout.


  • Fat and Muscle miracle

It is an absurd rumour that weight-lifting will turn fat into muscle but that is probable in harry potter books! Muscle and fat are very different types of tissue. We cannot turn one into the other.

  • It is only a supplement

It is wrongly believed that weight-lifting is a substitute for cardio exercise. Cardio is a workout where fat is be burned for fuel. Weights are necessary in order to get the muscle toned and strong and to prevent any loss of muscle tissue.


  • Women should life only light weight

As far as the lifting of very light weights, this is just subjective. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to work out and your weight will remain the same.


  • Weight lifting will make women stiff

If you perform all exercises properly and involving full range of motion, flexibility will increase. Dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement and will only improve your stretching capability.


Riddled with myths and doubts, there are a few female takers for this. Here is where this article will help!


Women can build significant muscle and look manly only when they :

  1. take steroids
  2. take some form of the male hormone, testosterone, or other hormones
  3. have abnormally high levels of natural testosterone, which is rare and a form of a disease

This applies for 99% of women and thus there is no major reason to shy from weighs


Now that we have debunked some myths, here are the reasons why you should include weights in your work-out.


1. It builds muscle and burns fat together

There are two great benefits associated with one kind of exercise, so why not take it up! Not only can you banish your fat but also get , but a muscular, lean, toned body. If this helps, studies point out that “toned” people make  than those with unshapely bodies!


2. It burns a lot of calories and improves Basal Metabolic Rate.

A high-intensity weight session can burn up to 500 calories per hour. Not just that, you will burn more calories doing your routine work even after your workout. So even while sleeping, you will burn more than usual.


3. Muscle burns more calories than fat.

More muscle = higher resting metabolism. Your metabolism goes on overdrive and you will not have to strain yourselves to burn those stubborn calories.


4. Prevents the metabolic decline that occurs as you  age.

As you get older, your rate of burning calories declines which will make it harder to lose weight. This begins at around 30 years of age. By including weights now, you will save a lot of effort and energy later on.


5. Bone strength increases.

Weight training builds your muscles and also strengthens your bones. Regular weight lifting increases bone density, which makes you less susceptible to fracture and osteoporosis. Studies show that adults over the age 80 who do weight-bearing programs can significantly increase bone density.

A fact to remember is that osteoporosis is much more common in women than in men, primarily due to the hormonal cycle and can lose up to 20% of their bone mass during the first five years after menopause.


6. It improves posture.

Weights can make your shoulders, arms and core powerful and strong which automatically make maintaining good posture easy. A plus  for short women is that, good posture makes you appear taller. Better posture also preserves the spine and reduces lower back pain.


7. More than just muscles 
Weight training will strengthen joints, ligaments, and tendon which leads to lesser chances of injuries. Sportswomen will have fewer chances of spraining their ankle and hurting their back.


8. It releases endorphins

As we know exercise releases endorphinsneurotransmitters that prevent pain, improve mood, and enhance pleasure and the same function occurs when you weight lift.These endorphins are similar to those released when one is happy, excites, experiencing pleasure etc.

9. It reduces the risk of diabetes

Diabetes is a growing problem for women and men. Research indicates that weight training can improve glucose utilization in the body by 23 percent in just four months. Those are very good odds for preventing the disease!

10. It helps the heart

Strength training has a direct correlation with better fitness which means you will be less plagued by health problems. Thus your cholesterol profile and blood pressure will improve as long as full-body training is done.


The key is not to give and continue with this form to actually see benefits. Not only is this form a treat for the mind and body and keeps you mentally engaged, but you will continue to make gains without plateauing on your weight..