{"id":57113,"date":"2017-03-23T07:15:45","date_gmt":"2017-03-23T11:15:45","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=57113"},"modified":"2021-09-16T12:53:52","modified_gmt":"2021-09-16T16:53:52","slug":"women-lift-weights-strength-train-benefits","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/women-lift-weights-strength-train-benefits\/","title":{"rendered":"Ladies, Here\u2019s Why You Should Lift Heavy Weights"},"content":{"rendered":"
\"Ladies,
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

If you\u2019ve ever passed up the elliptical for free weights<\/a>, you need no introduction to the growing squad of strong AF ladies out there. And with campaigns like \u201cRun Like a Girl\u201d and \u201cMy Beauty, My Say<\/a>,\u201d the idea of mainstream beauty has evolved to include images of women with chiseled arms and thighs \u2014\u00a0owning every inch of them.<\/p>\n

RELATED: <\/strong>More Muscle, Please: The Evolution of Women\u2019s Arms<\/a><\/p>\n

But the benefits of strength training for women go well beyond the surface. Swinging kettlebells and beasting barbell squats can have a big impact on your basal metabolic rate<\/a> \u2014 aka how many calories you burn at rest, says Lacey Stone<\/a>, fitness expert and celebrity trainer. Hitting the weights can also help improve your mood, relieve stress and reduce your risk of heart disease.<\/p>\n

Astrid Swan<\/a>, fitness instructor at Barry\u2019s Bootcamp, explains, \u201cAs you lift weights, particularly heavy dumbbells, you are improving your metabolic rate, increasing endurance and strengthening bone density.\u201d<\/p>\n

To prove the weight room is no longer a man\u2019s world, we tapped Stone and Swan to break down a few of the biggest benefits for strong ladies.<\/p>\n

RELATED: <\/strong>30 Reasons Women Should Strength Train<\/a><\/p>\n

The Top 6 Reasons Ladies Should Lift<\/h2>\n

1. You\u2019ll strengthen your joints. <\/strong><\/h3>\n

As women get older, their risk of osteoporosis<\/a> increases as their estrogen levels \u2014 the hormone that protects bones \u2014 decreases. But adding weightlifting to your workout routine in your 20s and 30s can help protect your joints down the line. Stone says, \u201cWhen you lift weights, you\u2019re actually causing tiny tears (known as micro-tears) in the bones, which the body then repairs and adapts to better handle stimulus and build bone density.\u201d Another reason you shouldn\u2019t shy away from a heavier load? Swan says lifting weights can help improve your balance<\/a> and stability. \u201cThe more you engage in regular strength training<\/a>, the more stable your joints will be,\u201d Swan explains.<\/p>\n

RELATED: <\/strong>7 Benefits of Strength Training That Go Way Beyond Buff Arms<\/a><\/p>\n

2. You\u2019ll power your performance.<\/h3>\n

Weightlifting has some big booty benefits, too. As the largest muscle group in your body, strengthening your glutes is the key to improving everything from your posture to your sports performance<\/a>. \u201cFocusing on your glutes and legs keeps your posture upright, which helps keep your spine aligned properly, and moving as it should,\u201d Swan explains. Picking up a pair of dumbbells for lunges, squats and deadlifts can also make you a stronger runner \u2014\u00a0and keep injuries at bay. \u201cThe stronger your glutes<\/a>, hamstrings, quads and core, the stronger you will become as a runner,\u201d Swan says.<\/p>\n

\"Ladies,
Photo: @laceystonefitness<\/a><\/i><\/figcaption><\/figure>\n

3.\u00a0You\u2019ll avoid back pain.<\/h3>\n

Booty goals aside, building strength further up the posterior chain is really important, too. Women are more prone to back<\/a> and neck pain than men due to genetics, hormonal changes<\/a> and pregnancy. They also tend to have a smaller ratio of muscle to fat<\/a>. \u201cWeightlifting helps reduce back pain by developing strength in your back, shoulders and core,\u201d Swan says. Rows, push-ups and superman holds are some great exercises that Swan recommends for women.<\/p>\n

RELATED: <\/strong>6 Weightlifting Exercises to Build Serious Strength<\/a><\/p>\n

4. You\u2019ll test your limits.<\/h3>\n

Instead of lighter weights, Stone recommends women pick up something heavier than 10 pounds. \u201cWomen believe lifting weights is when they can do exercises for 15 to 20 reps. But there\u2019s no way to build muscle with that high of a repetition,\u201d Stone says. Instead, grab a heavier pair that\u2019ll put you in the 8 to 12 rep range, she suggests. If those last few reps seem impossible, then you\u2019ve found your sweet spot. \u201cThe third set should always feel like it may not be possible to complete.\u201d You might surprise yourself, but you\u2019ll never know until you try it!<\/p>\n

\"Ladies,
Photo: @astrid_swan<\/a><\/i><\/figcaption><\/figure>\n

5. You\u2019ll curb hunger.<\/h3>\n

Studies have shown that weight training can help women maintain weight loss and even reduce belly fat<\/a>. \u201cWeightlifting is more effective than cardio for sculpting belly fat and toning arms because it will build muscle and continue to burn calories<\/a> even when you are done with your workout,\u201d Swan says. \u201cThe more muscle you have in the body, the more calories you burn.\u201d<\/p>\n

6. You\u2019ll find new confidence.<\/h3>\n

\u201cWhen you feel strong from the inside out, you look and feel sexier,\u201d Stone says. \u201cI love lifting weights because it makes me feel like a super hero. I feel at peace knowing that I\u2019m giving my body everything it needs to succeed.\u201d. If you\u2019re too intimidated to step into the weight room, Stone recommends hiring a trainer to guide you through the space or enlisting a good friend who knows the ropes. \u201cDon\u2019t be afraid of the weight room! All are welcome. Start slowly and get comfortable with your form,\u201d Swan says.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ladies, make friends at the weight room. Women who lift weights have less belly fat, more body confidence and stronger bones. Who doesn\u2019t want that?<\/p>\n","protected":false},"author":90,"featured_media":57120,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[134,281,341,396,99,324],"class_list":["post-57113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-body-image","tag-strength-training","tag-tax1living-well","tag-tax2womens-health","tag-weightlifting","tag-women"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57113","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=57113"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57113\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/57120"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=57113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=57113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=57113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}