Pick That Up: Benefits of Weight Training in Women

You don’t have to worry about bulking up when approaching weight lifting, nor do you have to have the bro mentality. I am someone who also struggled with the idea that I would become bulky after I started lifting, but I was wrong.

1. Increased lean mass

   1. I know that I said that you wouldn’t become bulky, but you will gain some muscle. According to the SAID (specific adaptations to imposed demands) principle, you should not look bulky unless you are training to do so, but you can still gain some lean muscle from exercising. This could mean that you have been doing squats to tighten up your legs and behind, or you want to get your arms more toned and ready for tank top season.

2. Increased resting metabolism

   1. Who doesn’t like to burn more calories when you aren’t working out? This increased metabolism is because you have increased your muscle mass. Muscle burns calories throughout the day, the increase in size of muscle causes more calories to be used daily.

3. Potential to improve body image

   1. According to Seguin, Eldridge, Lynch, and Paul (2015), studies where they observe and studies including experiments showed a positive relationship with exercise and how one sees their physical appearance. The same document also showed that a resistance training program improved body image perception more than compared to women in a walking program (Seguin, Eldridge, Lynch, & Paul, 2015). You can feel better about how you look when you participate in weight lifting. Personally, I have a more positive body image when I lift weights than when I only run. I am more confident in what I am capable of as well as how I look.

4. Can burn calories faster

   1. Many of the weight lifting movements are full body movements that use multiple major muscle groups. Although walking uses several muscle groups, weights require a larger and stronger contraction than walking. The stronger contraction of the muscle requires more effort and more energy (calories) to move.

It does not have to be heavy

One can get many of the benefits of weight training without using heavy weights. You can help to tone muscles using only your bodyweight. The adaptations can be different, but it is still a resistance when you use your body.

References

Seguin, R.A., Eldridge, G., Lynch, W., & Paul, L.C. (2015). Strength training improves body image and physical activity behaviors among midlife and older rural women. Bethesda, MD:US National Library of Medicine National Institutes of Health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354895/