The benefits of Weight Training

Now I'm strong: I can run fast, I can lift weights, and that in itself is quite empowering, to have that physical strength. It changes my whole mental attitude.

Esme Creed-Miles

A few weeks ago, I wrote an article on Strengths Training which seems to have been quite popular judging by the number of comments I’ve had! A recurring question was about whether to include free weights in your programme for fear of looking like Andrulla Blanchette! Well, the answer is a resounding yes! Not only does working with free weights help with your strengths training, it also has other significant advantages, here’s a few;

Lose Body Fat

Weight training builds muscle, as lean muscle increases so does metabolism. A higher metabolism means that you will burn more calories all day long. Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat – Result! For each pound of muscle you gain, you’ll burn 35 to 50 more calories per day.

Gain Strength Without Bulking

If you’re worried about bulking up, you’re not alone! One of the most common reasons women avoid weight training is because they are afraid of “bulking”. This really is a misconception as it physically cannot happen. Women simply don’t have the testosterone to build muscle like men. Women have 10 to 30 times less testosterone than men and have a much harder time gaining size from strength training. Instead, women develop muscle definition and strength without the size.

Decrease Risk of Osteoporosis

Weight training not only strengthens muscles, it strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. Research has also shown weight training can increase spinal bone density to create a strong and healthy spine.

Improve Posture and Reduce Back Pain

Whilst we’re on the subject of backs, weight-training will actually strengthen your back, shoulders, and core, helping to correct bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain as opposed to cause it which many women fear!

Reduce Risk of Injury

Weight training also increases strength in connective tissues and joints. Strong joints, ligaments, and tendons are important to prevent injury and can relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, and can even improve sports performance.

Burn More Calories

Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. After an intense workout there is more Excess Post-Exercise Oxygen Consumption, or EPOC, meaning there is an increase in oxygen consumption, helping break down fat stores in the body – who knew!!

Enhance Mood and Reduce Stress

If you’ve followed my blog for even a short time you will know about my thoughts on the role exercise has on mental health. Exercise and weight-training release endorphins. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression. An increased in endorphins naturally reduces stress and anxiety. Endorphins also stimulate the mind, improving alertness and boosting energy. Weight-training can brighten your entire day or help you combat a bad one.

What’s on this week?

I have mixed feelings about the demise of Gatcha’s on the one hand I HATE them for the frustration they bring but on the other hand, there have been some BRILLIANT designs over the years!This week is a tribute to one of my favourites from Blueberry!