Happy Thursday! How are you?
This morning I ran 5 1/2 miles on my treadmill. And early this evening I went up to the man cave and did some resistance training and lifted weights. I was really starting to feel some serious burn after about 40 minutes and then BAM! Somehow my superpowers came out and before I even knew what happened I broke the gym. No, seriously, I broke it.
Call me She-Ra, Princess of Power.
I need that costume.
Luckily MacGyver was able to fix it with a torch and some spit…. Kidding! He used a few real tools this time. But now I have to learn how to harness all of the strength and superpowers that I have gained from lifting weights.
Which brings me to the point of this post. Several days ago I was speaking with a friend who said she never lifts weights or does resistance training because she doesn’t want to bulk up. I realized that unfortunately a lot of women, especially us older ones, feel like her and so I thought this would be a good time to tell you about the benefits of weight training.
Did you know that muscle mass increases in childhood and peaks during the late teens through the mid-to late 20s? It does, and after that, muscle mass slowly declines. We lose an average of 5 percent of our muscle mass every 10 years after the age of 35 if we don’t do anything about it.
Weight Training can help prevent muscle loss. One of the things we can do is to regularly lift weights or engage in resistance training. The benefits of strength training are particularly helpful to women. Not only will you burn more fat, but a larger muscle mass is associated with a healthier heart and there are other benefits as well.
You’ll lose fat faster
Average women who strength train at least two to three times per week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. When your lean muscle increases, your resting metabolism does too and that means you’ll be burning more calories all day long. Bonus.
You’ll Get Toned
Weight training or resistance training will help you to develop muscle tone and definition, sexy!
You’ll cut your risk of diabetes.
Because weight training may improve the way the body processes sugar, it may reduce the risk of diabetes. Weight training can increase glucose utilization in the body by 23 percent in just four months.
You’ll have Stronger bones
Strength training increases bone density and reduces the risk of osteoporosis. I don’t know about you, but sadly, osteoporosis is very common in my family…
You’ll Build Stamina
As you increase your strength you’ll find that you don’t tire as easily. Mucho helpful for us marathon runners, don’t cha think?
So don’t be afraid, get out there and use those weights or do a resistance workout, you’ll thank me for it and you can even send me a little present if you want to. Kidding.
Did you work out today? Did you use weights or do any resistance training?