6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)
Why Women Don’t (But Should) Lift Weights
Time to venture into the weight room
Despite study after study supporting the benefits of strength training, many women still opt for cardio over weight training. Maybe they’re worried about “bulking up.” Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell, they’ll suddenly start to resemble a linebacker, too.
This can happen, although it’s extremely rare, as we reveal in 6 Ways to Beat Your Bad Genes. But for most women, “this just isn’t possible,” says personal trainer andPreventionfitness expert Chris Freytag. “Ladies have too much estrogen in their hormonal makeup.”
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So what's the secret to looking toned (think: Michelle Obama’s arms, which we have the secret to) but not…tough? Strength training.
Here, 9 reasons why women should strength train at least 2 or 3 times a week:
1. Your metabolism will soar
As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne Westcott, PhD, director of fitness research at Quincy College andPreventionadvisory board member. (Keep the burn going with these 8 metabolism-boosting meals.)
2. You’ll you burn fat
Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good. (If you want to love your lower body more than you do, check out this fat-blasting do-anywhere workout from Freytag.)
3. Your body will get tighter
While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. (Scientists discovered the three best moved for perfect upper arms—check them out.)
4. You’ll fit into your skinny jeans
“One pound of fat takes up much more space than one pound of muscle,” says CrossFit athlete and certified level-1 trainer Cheryl Brost, a 41-year-old mother of two. “So even though muscle weighs more, what do you want all over your body? Something that’s bulky, like body fat, or something that’s lean, and takes up less space, like muscle?”
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5. You’ll reduce your risk of heart disease and diabetes
Curbing age-related muscles loss isn’t just good for your looks; it can protect your heart and help ward off type 2 diabetes, too. "Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries," says Timothy Church, MD, PhD, a preventive medicine expert at Pennington Biomedical Research Center. For specific exercises that can reduce your diabetes risk, check out our Diabetes Exercise Solution.
6. Your blood pressure could drop
"Strength training lowers blood pressure for 10 to 12 hours after each session, which gives your heart a break," says William Haskell, PhD, professor emeritus of medicine at Stanford University. "How strength training does this is not completely understood, but it probably has subtle effects on everything from hormones to nervous system regulation."
More from Prevention:5 “Good” Fats That Lower Blood Pressure
7. You can do it anytime, anywhere
You don’t need a lot of space or a lot of special equipment to get a great strength workout, says Westcott. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. Bonus: You can do it indoors, which means you don’t have to weather the cold, freezing temps of winter or the scorching heat of summer.
8. You’ll blast loads of calories
Plyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver, says Freytag. (See how kettlebells can transform your body with The Super Slimmer You Haven't Tried.)
9. It’s good for your bones
Strength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City.
Video: GIRLS DONT BE AFRAID OF LIFTING WEIGHTS / 3 WEIGHT TRAINING BENEFITS FOR WOMEN
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