after study supporting the benefits of strength training, many women still opt
for cardio over weights. 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
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 and Prevention fitness expert Chris Freytag.
“Ladies have too much estrogen in their hormonal makeup.”
So what is the secret to looking toned (think:
Michelle Obama’s arms, which we have the secret to)
but not tough? Strength training.
Here, nine reasons
why women should strength train at least two or three 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 and Prevention
advisory board member.
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 finally get rid of that spare tire—and keep it 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
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?”
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.
lowers blood pressure for ten to twelve 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."
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.
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.
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. “Strengthening your muscles also
improves balance and keeps you as strong as possible which lowers your chances
of a fall-related fracture.