Why Women Must Lift Weights! And How!

Women are often told that the most effective workout for weight loss is cardio – running on the treadmill, Zumba or aerobics. They are led to believe that lifting weights or strength training is only for men. The reason they are given is that strength training would give their bodies a masculine look, making them look bulky like some men.

Weight lifting brings tangible results and is greatly satisfying. It is becoming increasingly popular amongst women, but many still fear they will soon resemble bodybuilders, rather than create the lean-mean physique that they desire.

General consensus is shifting though, with more and more women getting into the gym and trying weight training, be it with body weight exercises or lifting some iron and rubber.

No two ways about it, strength training is hugely beneficial for women. It will not only help them lose weight faster, and achieve better health but also gain strength and confidence.

At FITrebel.in we talk to Ms. Aditi Kakkar, a CrossFit enthusiast and a National Track and Swimming Athlete and more, to decipher exactly why lifting weights is such a good idea for women…

Weight Training Is The Key To Losing Fat.

Strength training in the workout routine helps develop muscles and also burns fat. It also speeds up the metabolic rate, which aids faster absorption of nutrients. More importantly, strength training helps burn calories not only during the workout but also while the body is at rest. The reason – muscles are metabolically active tissue and need more energy to sustain as well as repair after strength training.

The more muscles you have the higher your basal metabolic rate, so the more calories you’ll burn over the course of a day. Therefore, strength training is an effective way to achieve fat loss.

Weight Training Is More Effective Than Cardio

It’s a common misconception that cardio is the best way to burn fat or lose weight. Weight lifting is as good or better for burning calories, since research shows it can increase your basal metabolic rate, or the number of calories you burn at rest, for up to 48 hours after you finish your workout.

“As soon as you stop doing cardio, you stop burning calories,” Ms. Aditi Kakkar says. “When you lift weights, once you stop, your body starts to recover, and continues to burn calories for a long period of time.”

Strength Training Improves Your Bone Density

When we put our bones under stress from the force of strength training over a reasonable period of time, they grow stronger and increase in density and therefore decreases their chances of developing Osteoporosis later in life.

Osteoporosis: Prevention, Symptoms, and Treatment | Health.com

Simply put, if you strength train there are less chances of you breaking your bones from a fall or something similar, especially as you age.

Moreover, stronger bones and increased muscle mass can help bring better flexibility, neuromuscular coordination and balance, thereby reducing the chances of having a fall in the first place.

Weight Training Won’t Make You Big And Bulky

Ms. Aditi Kakkar says women won’t become bulky because of their basic hormonal differences to men. On an average testosterone levels in men are seven to eight times higher than those in a women. It is of common knowledge that testosterone is the main hormone that aids in muscle building.

So, unless you train with specific exercises in a specific manner with a specific diet, you will not become bulky and muscular.

Also, building muscle takes significantly longer than burning fat, and years of hard work are required for the lean muscle mass you see on “bulky” athletes.

Strength Training Makes You More Athletic

Everyone wants to look sculpted and toned and strenth training is a great way to achieve this, but it will also make you better at other sports.

Cricket batsmen can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury.

Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

Having a solid strength base, helps improve many other elements of athleticism, including power, speed, agility and endurance.

Weight Training Improves Your Strength And Boost Your Confidence

Weight training is one of the best ways to improve the strength in areas such as the core, legs, lower back and upper body. This, in turn, enhances a woman’s ability to perform daily activities at work and home with ease.

Whenever you workout with weights, you become stronger, so next time you are able to lift more. If your maximum strength is increased, daily tasks and routine exercise will be far less fatiguing and much less likely to cause injury.

Improving your muscle mass and strength increases bodily function and life satisfaction.

Studies show that participating in a moderate-to-vigorous activity like weight lifting within the first hour of waking up improves cognitive levels significantly throughout the day.

If you really think about it, this makes sense! Through exercise, your brain and body receive a surge of fresh blood that’s pumping faster than normal. When paired with the sense of accomplishment that lifting weights creates, a morning workout can transform the tone and tempo of your day.

Weight Lifting Is Not Dangerous

While heavy weight lifting is sometimes stereotyped as a men’s sport, elite women athletes are, pound for pound, some of the strongest in the world.

Weight lifting is not dangerous for women, even if you’re not an athlete.

“Anything is dangerous if you’re doing it incorrectly. With proper form, there’s nothing dangerous about lifting weights” Ms. Aditi Kakkar says.

In fact studies have found that weight lifting sports like powerlifting and CrossFit have a relatively low risk of injury compared to other common sports like soccer, football, and running.

Getting Started

Where you start with weight training depends on your current experience and fitness level. If you have trouble with basic movements and balance, seeking guidance from a personal trainer who can ensure you are using proper form prevents injuries and poor movement patterns.

Once you have the proper form and basic skill level, you can move on to a regular weight training routine using bodyweight, weights, or a combination.

Try starting with one set of 6 to 8 repetitions of multiple exercises that target each muscle group. Focus on compound movements such as the squat, deadlift, bench press or push-up row, and shoulder press.

Practice with an empty bar, broomstick, or lighter dumbbells until you have the correct form and the movement patterns become second nature.

Once you have this down, you can move on to adding more sets and repetitions.

Be sure to increase your weight, repetitions, sets, or all of these to progress.

Choosing A Trainer

One key toward feeling comfortable in the gym is finding a good coach/trainer. Coaching is crucial for beginners, but it’s also valuable for even the most experienced athletes to improve their technique and make progress.

“Everybody needs a coach when they start weight lifting,” says Ms. Aditi Kakkar

Why Women Must Lift Weights! And How!

Ms. Aditi Kakkar and Dr Bhanu Abohari at FITrebel recommends some of the following when looking for a fitness coach:

Do your research: Check their background and experience and make sure it lines up with your expectations.
Check client reviews: You’re more likely to have a positive experience, if other clients have had one as well. It’s best to talk to a friend or acquaintance who’s had success with a coach/trainer for a reference.
Choose wisely: Avoid wasting time or money with a low-quality coach and stay away from those that make promises which are too good to be true. Also be wary of trainers that use false myths like toning or spot reducing to sell their programs, they say.

Ms Aditi Kakkar on FITrebel

I believe what Dr Bhanu Abohari is doing with FITrebel is noteworthy! He is Informing and inspiring people to stay fit and healthy – with the right information. In an age where people will believe any new fad or trick will make them healthy, he is breaking down those myths (which is not an easy task).

My foremost recommendation to everyone when it comes to weight loss & fitness IS Dr Abohari & FITrebel as a one stop destination.

Keep doing great work Dr Abohari!

A Word From FITrebel

It’s never too late to benefit from weight training.

Many a women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age.

It is vital for women to develop and maintain strength as they age to prevent injury and resist bone loss and osteoporosis.

Strength training not only strengthens muscles, but also the bones that support the muscles.

Note, however, that a strength training professional should always watch out for older participants.

Why Women Must Lift Weights! And How!