Most people, especially girls, are convinced that lifting weights will make you look like the Hulk.
Others might think they are not just built for it or it is too strenuous for them.
*Even my mom tried to reason with me when I bought weights. She asked me if I wanted to look
like a body builder. LOL Take note I just bought a set of 5, 8, 10, 15 lbs weights. That’s not even
enough for proper weight training! MOMS. Haha*
I’d like to point out that lifting weights is not just for guys. NO. The only way the female body start to be as bulky as Thor is when they take hormones (HGH, testosterone, etc), steroids or have an extremely RARE genetic characteristic of having high testosterone levels.
So girls, there is no excuse not to start lifting weights. Why should you? Let me count the ways…
1. You’ll sleep better
Exercising regularly can help you fall asleep in general. Nevertheless, studies show that lifting can lead to a better night’s sleep. A study in particular found out that resistance training reduced the number of times old men would wake up at night compared to those men who didn’t do resistance training.
2. Boosts metabolism
Lifting weights builds more muscle. In turn, increases your resting metabolic rate – burning calories while doing nothing. Simply because: more muscles means burning more calories. Actual fact is you an increase your metabolic rate by 7% with every 3-pound muscle gain.
3. Protects your bones
You don’t get stronger bones by just drinking milk. (Nutrition junkies – paleo and vegan peeps – know this.) Weight training prevents fractures by increasing your bone density.
4. High chances of living longer
American Journal of Medicine published a study entitled "Muscle Mass Index as a Predictor of Longevity in Older-Adults." Results of the research showed that building muscles is vital in reducing metabolic risks. Arun Karlamangla, M.D. who co-authored the study said, “In other words, the greater your muscle mass, the lower your risk of death. Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”
5. Improves posture
Weight training develops the strength of the muscles on your neck, shoulder, back and core. It preserves the spine from injury and help prevent back pain. It makes you look taller too!
6. Helps with your balance
Research suggests lifting lowers the risk for falls for the elderly by 30%. Weight training prevents osteoporosis, improves strength and balance.
7. Makes you happier
Lifting weights triggers the release of human growth hormone, lowers cortisol, and releases endorphins, adrenaline, dopamine, and endocannabinoids. In short, the body gets filled up with happy hormones fighting stress and mood swings.
8. Good for the heart
Cardio workout is not the only thing that can improve heart conditions. Strength training can lower blood pressure the same as aerobic training as proven by the research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University. In fact, the American Heart Association recommends adults to do resistance training at least twice a week.
9. Prevents injury
Resistance training improves connective tissues durability. Tendon and ligaments around the joints are found to increase in size and strength with lifting weights. Thus, preventing tears and other injuries. Studies even suggest increase of collagen content is proportional to increase in muscle mass.
10. Makes you look damn good!
It is impossible to reduce fat in a specific are, much less on your stomach. But a new study of researchers from the Harvard School of Public Health found that men who did 20 minutes of weight training had a smaller belly fat gain than those men who did an aerobic workout. Nick Tuminello, the author of Strength Training for Fat Loss, believes "If you're looking to lose fat, go with strength training. Watch your diet to reveal your shape, and strength train to improve that shape." Weight training is all about being functional. You can be skinny but you can’t even lift a grocery bag. It’s not just about being toned, getting lean and being sexy. It can greatly affect your quality of life – picking up your grand kids, carry your travel bag, etc. Lifting is more so on how you can make your body stronger and be more efficient.
Stop making excuses and pick up weights!
photo credit: Martin Jalbuena
By: Trixia Mae C. Bacani | RockTape Certified Professional. Mulligan Concept Practitioner. Certified Trigger Point Performance Practitioner. Certified Dorn Method Practitioner. Licensed Physiotherapist. Movement Specialist. http://trixiamaebacani.wix.com/portfolio#!resume/c46c