March 31, 2020
5 Easy Nutrition Hacks You Can Do From Home
By: Femi Doyle-Marshall
In a few short moments I will be knocking you off your feet with the positive benefits of weightlifting for women.
For the main purpose of providing valuable information that can help you sift through the ample information already available please feel free to share this article. Hope you’re ready. Let’s have some fun!
When it comes to health and fitness I truly believe women should lift weights.
The heavier the happier I become.
Besides the transformation benefits, a wide range of lifting pros can lead you (if you’re one of our awesome female readers) to the dark side of the gym. Don’t skip the dumbbells, don’t leave out the barbell and don’t forget your chalk.
In one short read I guarantee you that you will be converted into a true lifter once you recognize the power lifting weights can have on your body.
Get ready for some awesomeness!
But first, let’s get into the logic of doing weightlifting.
What is Weightlifting?
Weightlifting, also known as resistance training is the act of contracting (squeezing) a muscle to produce tension against some sort of force. The force can come from a heavier load like a dumbbell, kettlebell or your body weight. The other force available is static non-moving which would be holding a position for a long period of time. Each methods aims to increase strength, endurance or muscle tone. Results take time yet are noticeable once enough time passes.
Free Weights vs. Machines
When it comes to lifting, traditional free weights such as dumbbells, barbells and kettlebells can produce the most rapid results. I would recommend any lady whom hasn’t weight-lifted before to work with a coach or otherwise use machines to start. The only reason is for safety at this point to avoid injury. Movements that are full body like squats, deadlifts and overhead press all place stress on the body. Learning the correct form can ensure health over the long term and help you get better results.
With the basics covered let’s dive into the 3 Reasons Why Women Should Lift Weights.
Reduction of Fat Mass
Fat Mass (FM) or body fat is the amount of tissue on the human body that does not consist of muscle or internal organs and tissue. This number is often calculated using digital testing, scales, measuring tape and other assessment tools. Now, when it comes to weightlifting the body begins to add lean muscle and reduce the total fat weight of the individual. When women begin exercising much like men they gradually decrease fat free mass based off of the increasing total muscle mass. One study conducted on previously inactive women found over 6 years of consistent weightlifting total fat did not increase (1). The same findings was found for young women who weightlifted (2). If that is not enough to get you in the gym I don’t know what is.
Increasing Muscle Tone
The conversation of getting toned relates to building lean muscle. Lean muscle is only acquired by getting stronger and gradually dropping body fat over time. Resistance training or weightlifting is the staple resource to produce a lean, toned and strong physique.
Pre-Post Pregnancy Benefits
A number of studies have come out on the benefits of physical activity for women pre and post pregnancy (3). Gestational weight gain being common during pregnancy has also been shown to produce insulin resistance which can promote diabetes. Aiding in physical activity pre-pregnancy may have a protective role in preventing it from occurring the same benefits were found during specific trimesters with light resistance training(4).
BONUS: Increase in Physical Strength
Strength is a fundamental component of long term health. Engaging in some sort of lifting regime the body gets strong which allows simplicity in completing daily tasks. A study conducted on untrained women found significant changes in all areas of strength and endurance when committed to a 6 month weightlifting program (5). When tasks become easier to complete your quality of life changes drastically.
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