As I shift my body in bed to reach for my 5:07am alarm (my lucky number is 7, so it feels like a good time to wake up) I sense sore, achy muscles throughout my entire body … and wowzer, my triceps are screaming! 😱
… a gentle reminder from yesterday’s workout.
A small grin spreads across my face.
I don’t know about you, personally I like the lingering effects of a challenging workout— otherwise known as DOMS, delayed onset muscle soreness.
My favorite types of workouts are when I lift, push, pull, squat or deadlift heavy weights.
FACT: Research shows that women (and men) significantly benefit from lifting heavy weights.
Weight training is a hot topic right now, physicians like Peter Attia have been broadcasting his research findings that there “doesn’t appear to be any upper bound to the lifespan benefits that come from increasing muscle strength”…
Heavy weight training is even more important for females as they have to deal with osteoporosis at a rate much higher than men. (This is due to menopause, estrogen is the most important hormone in the regulation of bone density, and women lose it very suddenly.)
The best way to create bone density is through heavy strength training.
In fact, Dr Attia’s research uncovered that heavy lifting actually has a greater impact on bone density than running or something that is impact related.
Strength training is a critical component to a fitness routine.
Yet, despite all the studies and research, many women opt for cardio over weight training.
Incorporating strength training into your workout routine offers a multitude of benefits — improves body composition (ie., decreases belly fat!), gives you the edge over aches, pains, stress and may lessen risk of metabolic diseases and cancers.
Top 5 reasons why it’s time to hit the weights (at least once a week):
1. Increased Fat Loss
While it is true that you can’t spot reduce, a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. It’s critical to boost resistance training to help boost growth hormone AND metabolism. Growth hormone aids in fat-burning and building lean muscle mass. This not only helps you slim your waistline and feel better in your clothes, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.
2. Improved Bone Health and Osteoporosis Prevention:
Weight-bearing exercises like squats, lunges, and deadlifts, along with resistance training, can help maintain bone health. This is especially important in your 30’s and 40’s as preventative measures. Post-menopause, women are at an increased risk of developing osteoporosis due to declining estrogen levels. Strength training places stress on bones, promoting bone density and reducing the risk of fractures— at any age.
3. Enhanced Functional Fitness
Busy women, especially moms, need to handle various physical tasks throughout their day. Strength training improves functional fitness by enhancing their ability to perform everyday activities with ease. This could include lifting groceries, carrying children, or even maintaining proper posture, reducing the risk of injuries.
4. Hormonal Balance and Mood Improvement
Strength training can have a positive impact on hormonal balance. Regular strength training has been linked to improved mood, reduced stress, and enhanced cognitive function. Exercise stimulates the release of endorphins, which are natural mood lifters.
The sense of accomplishment from progressing in strength training can boost confidence and self-esteem, positively impacting their overall mental and emotional well-being.
5. Prevention of Age-Related Muscle Loss
Sarcopenia, the loss of muscle mass and strength with age, is a concern for women in their 40s and 50s. Incorporating strength training helps counteract this muscle loss, maintaining muscle mass and strength — essential for maintaining mobility, stability, and overall vitality.
It’s important to note that a well-rounded fitness routine includes a mix of cardiovascular exercise, flexibility/mobility training, and adequate rest alongside strength training.
At Active Moms’ Club you’ll discover your well-rounded fitness routine AND be amongst a community of like-minded women, inside of Healthy Moms’ Hangout. *Grab your two week FREE trial!
P.S. Alternatively, if you are ready to reboot your exercise routine with customized strength workouts, drop me an email (Cassandra@activemomsclub.com) and share why now is your time to make changes. I’ll share more details about my newest offering, Unlock Your Strongest Self.
xoxo, Coach Cassandra